Prisoner Squat
Muscle Groups: Quads, Glutes
Prisoner Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Prisoner Squat with proper form and technique.
- 1
Stand in a shoulder-width stance with toes pointed slightly outward. Keeping an upright torso, place your hands behind your head while pulling your shoulders and elbows back.
- 2
Lower into a squat position by pushing your hips back and bending your knees until the crease of the hip drops below knee level. Pause at the bottom of the movement, and then extend hips and knees upward, explosively pushing yourself back to the starting position.
Tips for Success
These tips will help you perform Prisoner Squat safely and effectively while maintaining proper form.
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Do not round the upper back.
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Make sure you drive through your heels and not your toes. Heels should not leave the ground.
Secondary Muscles
While Prisoner Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Prisoner Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Prisoner Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
