Prisoner Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Bodyweight Squat
Visualised Target Muscle Groups
Front
Back
How to: Prisoner Squat
- Stand with your feet shoulder-width apart and your toes slightly pointed out.
- Place your hands behind your head to hold your elbows wide.
- As you begin to squat down, hinge at your hips and bend at the knees.
- Keep your chest up and back straight as you lower into the squat.
- Go as low as you can while maintaining proper form.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting the knees collapse inward.
- Not going low enough in the squat.
- Not engaging the core while performing the squat.
Modifications
- Perform the squat with a chair behind you to ensure you don't go too low.
- Use a wall for support if needed.
Tips
- Keep your chest up and back straight throughout the movement.
- Push your knees outwards as you squat to maintain joint alignment.
- Engage your core to help stabilize your body.
Prisoner Squat Alternatives
Tags
legs
thighs
squat
bodyweight
strength
beginner
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