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 with your feet shoulder-width apart, toes pointing slightly outward.
- 2
Place your hands behind your head, interlacing your fingers, with elbows pointing out to the sides.
- 3
Keeping your chest lifted and back straight, begin to lower your hips as if sitting into a chair.
- 4
Descend until your thighs are parallel to the floor, or as deep as comfortable, ensuring your knees track in line with your toes.
- 5
Push through your heels to drive back up to the starting standing position, extending your hips and knees.
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.
