Prisoner Squat
Master the Prisoner Squat to build strong legs, glutes, and core without equipment.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 15s
Free · iPhone only · Available on the App Store
Variations of Prisoner Squat
Description
A bodyweight exercise that strengthens the quads, glutes, and core.
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How to do Prisoner Squat
- 01Setup
Stand tall with your feet shoulder-width apart, toes pointed slightly outward. Place your hands gently behind your head with elbows flared out.
- 02Setup
Brace your core, keep your chest lifted, and maintain a neutral spine throughout the exercise.
- 03
Initiate the movement by pushing your hips back and bending your knees, as if sitting into an imaginary chair.
- 04
Descend until your thighs are parallel to the floor or as deep as your mobility allows, ensuring your heels remain grounded.
- 05
Drive through your heels and midfoot, extending your hips and knees to return to the upright starting position.
Tips
- Maintain an upright torso by actively pulling your elbows back slightly, which helps engage your upper back and prevents rounding.
- Control the descent slowly, taking 2-3 seconds, to maximize time under tension and enhance muscle activation.
- Ensure your knees track in line with your toes throughout the entire movement to protect your knee joints and optimize muscle engagement.
- Breathe in deeply as you descend and exhale forcefully as you push back up to engage your core and provide stability.
Common mistakes
- Rounding the lower back during the squat compromises spinal safety; keep your chest proud and core tight throughout the movement.
- Allowing knees to cave inward reduces stability and puts stress on the knee joint; actively push your knees outward, tracking over your midfoot.
- Lifting heels off the ground during the descent indicates poor ankle mobility or excessive forward lean; ensure your weight stays evenly distributed through your entire foot.
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Get Ellim — FreeQuestions
Is Prisoner Squat good for beginners?
Prisoner Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Prisoner Squat?
You need Body weight to perform Prisoner Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Prisoner Squat?
Maintain an upright torso by actively pulling your elbows back slightly, which helps engage your upper back and prevents rounding. Control the descent slowly, taking 2-3 seconds, to maximize time under tension and enhance muscle activation. Ensure your knees track in line with your toes throughout the entire movement to protect your knee joints and optimize muscle engagement. Breathe in deeply as you descend and exhale forcefully as you push back up to engage your core and provide stability.
What are common mistakes when doing Prisoner Squat?
Rounding the lower back during the squat compromises spinal safety; keep your chest proud and core tight throughout the movement. Allowing knees to cave inward reduces stability and puts stress on the knee joint; actively push your knees outward, tracking over your midfoot. Lifting heels off the ground during the descent indicates poor ankle mobility or excessive forward lean; ensure your weight stays evenly distributed through your entire foot.
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Free · iPhone only · Available on the App Store