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.

Variations:   Squats, Front Squat

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  n/a

Prisoner Squat