Prisoner Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Prisoner Squat is a bodyweight exercise that primarily targets the quadriceps while engaging several other muscle groups as secondary targets. It works the abs, adductors, calves, glutes, hamstrings, and lower back, making it an excellent full-body exercise. To perform the movement, you stand with your feet shoulder-width apart and place your hands behind your head in a prisoner-like position. As you squat down, you maintain an upright posture to engage your core and target the lower body effectively. The exercise is ideal for improving lower body strength and stability while also enhancing flexibility and mobility.
How to Perform
Begin by standing tall with your feet positioned about shoulder-width apart, toes pointing slightly outward for stability.
Interlace your fingers and place them behind your head, keeping your chest lifted and your gaze forward.
Take a deep breath in and initiate the movement by pushing your hips back while bending your knees, lowering your body into a squat.
Keep your back straight and your core engaged as you descend until your thighs are parallel to the ground or as low as you can comfortably go.
To rise back up, tighten your abs and press your feet firmly into the floor, driving your hips forward.
Fully extend your legs to return to the starting position, then repeat the movement for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
If you find barbell squats challenging, the prisoner squat is an ideal alternative to help you master proper squat mechanics with an upright torso.
The angle of your toes is unique to you—experiment with different positions to determine what feels most comfortable. A slight flare is fine, but if your toes are turned out more than 15-20 degrees, this could indicate limited ankle mobility, which may need to be addressed.
If you struggle to maintain an upright posture during the squat, it could be due to your limb length, which cannot be corrected. Alternatively, it might be a restriction in your thoracic extension, which can be improved with mobility exercises.
Focus on pushing through the entire foot—ensure all three points of contact (big toe, little toe, and heel) are engaged as you perform the movement.
Visualize sending your hips straight down, as though you're lowering your back pockets directly towards your heels. Avoid pushing your hips backward.
Allow for a small amount of knee movement over the toes, but ensure that your knees do not shift excessively inward or outward. If you have longer femurs, your knees may naturally move further forward to keep your torso upright.
Do not excessively push your knees out; instead, aim to have them track over or slightly outside your second toe for proper alignment.
How Not to Perform
Avoid Letting Your Knees Collapse Inward: Ensure that your knees track in line with your toes. Do not allow them to cave inward as this can strain the knee joint and reduce the effectiveness of the squat. Focus on maintaining proper alignment to engage the target muscles correctly.
Don’t Round Your Back: Keep your chest lifted and your back straight throughout the movement. Avoid rounding your lower back, which can lead to strain and potential injury. Engage your core to maintain a neutral spine.
Avoid Leaning Too Far Forward: Keep your torso upright, rather than leaning forward excessively. Leaning forward shifts the focus away from your quads and can put unnecessary pressure on your lower back.
Don’t Overextend Your Toes: While a slight flare of the toes is natural, avoid turning them out excessively. If your toes are angled more than 15-20 degrees, it might indicate a lack of ankle mobility. This can lead to compensatory movement patterns, which could limit the effectiveness of the squat.
Do Not Squat Backwards: Ensure you are moving straight down, not backward, as if you're sitting into a chair. Moving backward places unnecessary stress on the hips and lower back instead of engaging the target muscles properly.
Avoid Bouncing at the Bottom: When reaching the bottom of the squat, do not "bounce" or rely on momentum to push yourself back up. This reduces control and increases the risk of injury. Instead, focus on driving upward with controlled power from the quads and glutes.
Don’t Overextend Your Knees: Allowing your knees to travel excessively over your toes can place unnecessary strain on the knee joints. While some forward knee travel is acceptable, ensure it does not cause discomfort or misalignment.
Avoid Focusing on Speed: Perform the exercise slowly and with control. Rushing through the movement can result in improper form and reduce the muscle engagement needed for maximum benefit. Take your time to focus on proper technique.
Don’t Forget to Engage Your Core: Failing to activate your core during the squat can compromise your stability and lower back protection. Keep your core braced throughout the movement to maintain control and prevent injury.
Avoid Shifting Your Weight onto Your Toes: Focus on distributing your weight evenly across your foot, with a slight emphasis on your heels. Shifting your weight too far forward onto your toes reduces stability and can cause imbalance during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
