Weighted Prisoner Squat
Muscle Groups: Quads, Glutes
Weighted Prisoner Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Prisoner Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight close to your chest.
- 2
Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up and weight balanced over your feet.
- 3
Pause briefly at the bottom, then push through your heels to rise back up to standing.
Tips for Success
These tips will help you perform Weighted Prisoner Squat safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to avoid strain.
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Engage your core throughout the movement for better stability.
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Don't go below parallel if it compromises your form or causes discomfort.
Secondary Muscles
While Weighted 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 Weighted Prisoner Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted 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.
