Standing Calf Raise
Standing Calf Raise helps you build larger calve muscles. It also improves ankle strength and stability, helps with injury prevention, improves athletic performance,
BEGINNER
Prisoner Squat
Prisoner Squat is one of the most basic yet effective athletic movements. This exercise works your quads, hamstrings, glutes, hips, and inner thighs.
Demonstration Video
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Target Muscles
Instructions
- Stand shoulder-width apart with your toes slightly apart. Keep your torso straight, put your hands behind your head and pull your shoulders and elbows back.
- Lower yourself into a squat, pushing your hips back and bending your knees until your hips are below knee level. Pause at the bottom of the movement, then stretch your hips and knees up, returning sharply to the starting position.
Tips
- Don't round your upper back.
- Make sure you ride on your heels and not on your toes. The heel should not come off the floor.
Alternative Exercises
Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
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