How to Do
How to Do Prisoner Squat on Single Leg
The prisoner squatting on a single leg 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 squatting on a single leg.
Beginning
Beginning Prisoner Squats
Stand in proper alignment, at shoulder width, with hands behind the head, fingers interlocked (do not press into the head and neck).
Movement
Prisoner Squats Movement
1. Draw your belly button inward toward your spine.
2. Perform the exercise with one leg slightly off the ground.
3. Allow yourself to lower to a squat position under control without compensation.
4. Extend your hips, knees, and ankles to a standing position.
Benefits
Prisoner Squats 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
Advanced Squat Progression, Prisoner Squat Variations, How To Do Advanced Prisoner Squats, Single Leg Prisoner Squat.
