The prisoner squat is a bodyweight exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes. Here are the proper instructions for performing a prisoner squat:
Video Instructions on How to do a Prisoner Squat
Prisoner Squat:
- Starting Position:
- Stand with your feet shoulder-width apart. Keep your feet parallel to each other.
- Place your hands behind your head, interlocking your fingers. Elbows should be pointing to the sides.
- Alignment:
- Maintain a straight back with your chest up and shoulders back. Engage your core throughout the movement to stabilize your spine.
- Squatting Down:
- Inhale and initiate the squat by pushing your hips back and bending your knees.
- Lower your body by flexing your knees and hips simultaneously, as if you are sitting back into a chair.
- Depth:
- Aim to lower your body until your thighs are at least parallel to the ground. Ensure your knees are tracking over your toes, and don’t let them go beyond your toes.
- Knees and Toes Alignment:
- Keep your knees in line with your toes throughout the movement to prevent unnecessary stress on your knee joints.
- Upward Movement:
- Exhale and push through your heels to straighten your legs and return to the starting position.
- Focus on contracting your glutes at the top of the movement.
- Repetition:
- Perform the desired number of repetitions. Beginners may start with 10-15 reps, and as you become more comfortable, you can increase the intensity and repetitions.
- Breathing:
- Breathe in as you lower into the squat, and breathe out as you stand back up.
- Tips:
- Maintain good posture throughout the exercise.
- Keep your weight on your heels to engage your glutes and hamstrings.
- If you’re new to squats or have any knee issues, start with a partial range of motion and gradually progress as your strength improves.
- Variations:
- As you become more advanced, you can add weight by holding a dumbbell or kettlebell at chest level or wearing a weighted vest.
Remember to listen to your body and start with a comfortable range of motion. If you have any existing medical conditions or concerns, it’s always advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine.
