Squat Jump Prisoner

The prisoner jump squat is an exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It also engages the core and cardiovascular system. Here are step-by-step instructions for performing the prisoner jump squat:

Muscles Targeted:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

Equipment Needed:

  • None (bodyweight exercise)


  1. Starting Position:
    • Begin by standing with your feet shoulder-width apart. Ensure that your feet are parallel to each other.
    • Place your hands behind your head, interlocking your fingers. Elbows should be pointing to the sides.
  2. Squatting Down:
    • Lower your body into a squat position by bending at your hips and knees. Keep your back straight, chest up, and core engaged.
    • Descend as though you are sitting back into an imaginary chair, ensuring your knees do not extend beyond your toes.
  3. Jumping Phase:
    • From the squat position, explosively push through your heels, engaging your leg muscles to propel your body upward.
    • As you jump, straighten your hips and knees fully, reaching a fully extended position.
  4. Mid-Air Position:
    • While in the air, maintain a straight back and keep your core tight. Try to land softly.
  5. Landing:
    • Land with your knees slightly bent to absorb the impact. Ensure your feet are flat on the ground.
    • Land in the same shoulder-width stance as the starting position.
  6. Repeat:
    • Immediately go back into the squat position after landing and prepare for the next jump.
    • Perform the exercise in a controlled and continuous manner, maintaining good form throughout.


  • Focus on controlled movements during both the descent and ascent phases of the squat.
  • Keep your knees in line with your toes to prevent unnecessary stress on the joints.
  • Land softly to minimize impact on your joints and reduce the risk of injury.
  • Maintain a straight back and upright posture throughout the exercise.
  • Engage your core muscles to stabilize your body during the jump.

Safety Precautions:

  • If you have any existing knee or joint issues, consult with a healthcare professional before attempting this exercise.
  • Start with a lower number of repetitions and gradually increase as your strength and fitness level improve.

Incorporate the prisoner jump squat into your overall workout routine to add variety and challenge to your lower body and cardiovascular training.