Step by Step Guide

  1. Stand tall with your feet slightly wider than shoulder-width apart.
  2. Place your hands behind your head, interlocking your fingers or keeping your hands clasped together.
  3. Brace your core by drawing your navel towards your spine to stabilize your torso throughout the exercise.
  4. Initiate the movement by bending your knees and hips, lowering your body down into a squat position.
  5. Keep your chest lifted and your back straight as you lower your hips towards the ground.
  6. Lower your body down until your thighs are parallel to the ground or as low as comfortable while maintaining proper form.
  7. Ensure that your knees are aligned with your toes and don’t extend beyond your toes.
  8. Press through your heels to push yourself back up to the starting position, extending your knees and hips.
  9. Keep your chest lifted and your core engaged as you return to the standing position.
  10. Perform the squat movement for the desired number of repetitions, focusing on proper form and control throughout.

Benefits of The Prisoner Squat

  1. Lower Body Strength: “Prisoner Squat” targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes, helping to improve lower body strength and muscle tone.
  2. Core Engagement: Holding your hands behind your head engages the core muscles, promoting core stability and enhancing overall posture.
  3. Functional Movement: Squatting is a fundamental movement pattern that mimics everyday activities like sitting and standing, making “Prisoner Squat” a functional exercise that translates to real-life movements.
  4. Improved Range of Motion: Performing squats helps improve hip and ankle mobility, enhancing flexibility and reducing the risk of injury during daily activities.
  5. Calorie Burning: “Prisoner Squat” is a compound exercise that engages multiple muscle groups simultaneously, making it an effective calorie-burning exercise that supports weight loss and weight management goals.

Tips for Beginners:

  1. Focus on Form: Pay attention to maintaining proper form throughout the exercise, with a straight back, chest lifted, and knees aligned with toes.
  2. Start with Bodyweight: Begin with bodyweight squats before adding resistance or weights to ensure that you have mastered the proper technique.
  3. Controlled Movement: Perform the squat movement in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
  4. Gradually Increase Depth: Start with a shallow squat and gradually increase your depth as you build strength and mobility in your lower body.