Prisoner Squat

The Prisoner Squat is a bodyweight exercise that focuses on strengthening the leg muscles, including the quadriceps, hamstrings and gluteus, as well as the core muscles. This exercise is ideal for those who want to improve their strength, balance and posture without the use of equipment.

Correct Execution of the Prisoner Squat

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet shoulder-width apart and your toes pointing slightly outwards.
  2. Place your hands behind your head with your elbows pointing out to the sides.
  3. Engage the core muscles and keep the chest upright.
  4. Slowly lower your hips back and down as if you were sitting on a chair until your thighs are parallel to the floor or as deep as your mobility allows.
  5. Press through the heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Knees drop in: Make sure the knees follow the direction of the toes throughout the movement to avoid unnecessary stress on the joints.
  • Back Rounding: Keep your back straight and your chest up to maintain proper posture and avoid injury.
  • Heels lift off the floor: Keep weight on the heels to ensure stability and proper muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise with a chair behind you as a reference for depth and support.
  • Advanced: Add a jumping motion at the top of the squat to increase intensity and challenge explosiveness.

Number of Repetitions and Sets

Perform 2-3 sets of 12-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower into the squat position and exhale as you press up to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Prisoner Squat:

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