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Prisoner Squat

Prisoner Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Thighs
80%
Hamstrings
20%
Equipment
None
Setup / Starting Position
  • Stand with your feet shoulder-width apart and your hands interlocked behind your head.
Exercise Position
  • Engage your core muscles and keep your chest lifted.
  • Bend your knees and lower your body into a squat position.
Form & Performance
  • Lower your body until your thighs are parallel to the ground.
  • Keep your back straight and your knees aligned with your toes.