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, toes slightly pointed out, holding a dumbbell or kettlebell vertically against your chest with both hands.
- 2
Keeping your chest up and elbows wide, push your hips back and bend your knees to begin lowering your body.
- 3
Continue to lower yourself as if sitting into a chair, aiming for your thighs to be parallel to the floor or as deep as comfortable while maintaining an upright torso.
- 4
Drive through your heels and push your hips forward to powerfully stand back up to the starting position, fully extending your hips and knees.
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.
