How To Do Prisoner Squat
Prisoner Squat Exercise
Prisoner squat is a variation on the standard bodyweight squat exercise and will help to increase balance and agility while improving lower body strength.
This exercise can be done as part of your warm-up or it can be performed towards the end of your workout to fully exhaust your quads and glutes.
Prisoner Squat How To
- Start standing and place the hands up across the back of the head, elbows pointed directly out to the sides of the body.
- Assume a slightly wider than hip width stance with the feet turned out.
- Begin bending the knees as you lower down into the rep, thinking of sticking the hips out slightly as you sit back into the exercise.
- Lower down until knees are bent to 90 degrees or more and then press back up to the standing position to complete the rep.
- Continue until all reps are completed.
Form and Technique
While doing this exercise keep the head looking forward and the chest up.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a