Prisoner Squat
The Prisoner Squat is an effective bodyweight exercise that strengthens the thighs , glutes and core muscles . By placing the hands behind the head, the exercise becomes more challenging for the core and helps improve posture.
Correct technique and execution
How to perform the Prisoner Squat :
- Stand with your feet shoulder-width apart and your toes pointing slightly outwards.
- Place your hands behind your head with your elbows straight.
- Bend your knees and lower yourself into a squat, keeping your chest up and your back straight.
- Push through your heels to return to a standing position and repeat.
Common errors
- Round shoulders: Avoid letting your shoulders slump forward. Keep your elbows back to maintain good posture.
- Knees falling in: Make sure your knees point in the same direction as your toes to avoid injury.
- Limited range of motion: Go down until your hips are level with or below your knees for full effect.
Modifications and variations
- Weighted Prisoner Squat: Hold a dumbbell in front of your chest to increase the challenge.
- Isometric Hold: Hold the bottom position for 10-20 seconds before returning to standing.
Sets and repetitions
Aim for 3 sets of 12-15 repetitions for optimal effect.
Breathing technique
Breathe in when you lower your body down, and breathe out when you push yourself back up.