Prisoner Squat – Bodyweight
- Stand with your feet shoulder-width apart and toes pointing forward or slightly away from your body up to 15°.
- Place your hands behind your head with your elbows pointing out to the sides. This is your starting position.
- Bend your knees and lower your hips back and down as if sitting in a chair, keeping your weight on your heels.
- Lower your body until your thighs are parallel to the ground.
- Push through your heels to stand back up to the starting position.
- Repeat the movement for your desired number of repetitions.
Notes
Engage your core and keep your chest lifted throughout the exercise.
Primary Muscles
- Glute
- Quad
- Thigh - Inner
Secondary Muscles
- Abdominal
- Calf
- Lower Back
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