Prisoner Squat

Stand upright with your chest slightly raised, your feet hip-width apart and your toes pointing straight ahead. Bring your hands to the back of your head with your fingers slightly interlaced and your elbows pointing to the side. Push your hips back and bend your knees, keeping your upper body as upright as possible.  Push your knees outwards, they must never point towards each other. If your upper body moves slightly forward, make sure that it does not bend. Always keep your elbows leve...

Exercise Profile

Recommended Sets & Reps

beginner

3 sets of 10-12 reps

intermediate

4 sets of 8-10 reps

advanced

4 sets of 6-8 reps

Frequently Asked Questions

What muscles does Prisoner Squat work?

Prisoner Squat primarily targets the legs.

What equipment do I need for Prisoner Squat?

Prisoner Squat requires body weight.

Is Prisoner Squat good for beginners?

Prisoner Squat is rated beginner difficulty. It is suitable for beginners.

Is Prisoner Squat a compound or isolation exercise?

Prisoner Squat is a isolation exercise, meaning it focuses on a single joint and muscle group.