Prisoner Squat

Beginner

Owen Jones

17 Sep 2024

Prisoner Squat is one of the most basic yet effective athletic movements. This exercise works your quads, hamstrings, glutes, hips, and inner thighs.

Step 1
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.
Step 2
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.

Prisoner Squat targets Glutes, Hamstrings, Quads as seen below.

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.

Beginner

Beginner

Owen Jones

17 Sep 2024