Prisoner Squat
Muscle Groups: Quads, Glutes
Prisoner Squat focuses on Quads, Glutes, with Hamstrings, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Prisoner Squat with proper form and technique.
- 1
Begin in a deep squat position with your feet wider than shoulder-width apart and toes pointed slightly outward.
- 2
Clasp your hands together in front of your chest, keeping your torso upright.
- 3
Extend your hips and knees to rise upward to a partial squat or slight hip hinge, maintaining your hands clasped.
- 4
Flex your hips and knees to return to the deep squat starting position.
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, Abs . 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.
