Prisoner Squat
Squat · quads · beginner
Start
FinishHow to do it
Lace your fingers behind your head with the elbows pulled wide, then squat down until the hip crease drops below the knee and stand back up keeping the chest proud.
Muscles worked
Primary: quads · Also works: glutes, upper back, core
Equipment
No equipment
Common mistakes
- Letting the elbows collapse forward, which rounds the upper back and tips you onto your toes
- Pulling on the back of the head with the hands instead of just resting them there
- Cutting depth short because the upright torso feels harder than a normal bodyweight squat
Variations
- Three-second lowering phase
- Pause two seconds in the bottom position
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Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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