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Prisoner Squat

How To Do A Prisoner Squat Exercise Video Demonstration And Guide

The prisoner squat is a more advanced bodyweight squat variation, as you place your hands behind your head.

It not only works your quadriceps, hamstrings, glutes, and calves, but it also challenges your mobility.

To get started:

  1. Place your hands behind your head and interlock your fingers.
  2. Stick your chest out and pull your elbows back.
  3. As you lower down into the squat, think about how you would sit in a chair.
  4. Hips go back first, followed by bending your knees.
  5. The bottom of your foot should remain firmly pressed against the ground at all times.
  6. Go down as low as you can while keeping the natural arch in your back.
  7. To rise up, squeeze your glutes, and press your feet through the ground.

Advanced Variation

Beginner Variation

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