Prisoner Squat

STRENGTH

How to Do

How to Do Prisoner Squat

The prisoner squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the prisoner squat.

Beginning

Beginning Prisoner Squat

Stand in proper alignment, at shoulder width, with hands behind the head, fingers interlocked do not press into the head and neck.

Movement

Prisoner Squat Movement

1. Draw your belly button inward toward your spine.

2. Allow yourself to lower to a squat position under control without compensation.

3. Extend your hips, knees, and ankles to a standing position.

Benefits

Prisoner Squat Benefits

The Prisoner Squat is a glute, quadriceps, and hamstrings strength exercise. The exercise's name comes from the "prisoner" arm placement (hands behind your head), which serves to stabilize the muscles in your core, back, and shoulders.

Exercise Aliases

Prisoner Air Squat, How to Do Prisoner Squats

AS FEATURED IN

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