The prisoner squat is a more advanced bodyweight squat variation as you place your hands behind your head. It not only works your quads, hamstrings, glutes, and calves, but it also challenges your mobility.
Watch the Prisoner Squat exercise demonstration video above.
To perform Prisoner Squat:
1. Place your hands behind your head and interlock your fingers. Stick your chest out and pull your elbows back.
2. As you lower down into the squat, think about how you would sit in a chair. Hips go back first, followed by bending your knees. The bottom of your foot should remain firmly pressed against the ground at all times.
3. Go down as low as you can while keeping the natural arch in your back.
4. To rise up, squeeze your glutes, and press your feet through the ground.
To ensure you’re maximizing your gains, check out more of our exercise demonstration videos.
If you want more squat variations, check out our Build a Sexy Butt with 13 Squat Variations 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.