The Prisoner Jump Squat is an excellent plyometric exercise that targets the muscles in your legs and rev up your heart rate. By placing your hands behind your head, it makes this jump squat variation even more challenging.
Watch the PRISONER JUMP SQUAT: exercise demonstration video above.
To perform PRISONER JUMP SQUAT:
1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.
Check out our The Lower Body Hurricane Tabata Workout video. Give it a try!
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.