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.
