Prisoner Squat

Description

How to Do Prisoner Squat

1. 1
   Setup

   Stand tall with your feet shoulder-width apart, toes pointed slightly outward. Place your hands gently behind your head with elbows flared out.

2. 2
   Setup

   Brace your core, keep your chest lifted, and maintain a neutral spine throughout the exercise.

3. 3

   Initiate the movement by pushing your hips back and bending your knees, as if sitting into an imaginary chair.

4. 4

   Descend until your thighs are parallel to the floor or as deep as your mobility allows, ensuring your heels remain grounded.

5. 5

   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.