Prisoner Squat: How to Do It the Right Way

As the name suggests, prisoner squat resembles the posture of a prisoner being arrested. The position of your hands being held behind your head is the secret of the name.

Instead of thinking it a punishing move, get excited to try this strength exercise anywhere at home or warming up before hitting the gym instruments.

Read Also: Bulgarian Split Squat – Steps, Variations and Benefits

What is Prisoner Squat?

The main focus of this exercise is strength building.

It is a type of squat that concentrates on the glutes, quads and hamstrings. The mechanics of this particular squat creates tension along muscle chains and stabilize them that differ from the classic squat.

When you are keeping your hands in that lockdown position, it is obvious that you can’t use your arms to help maintain balance while going down or generate momentum while coming up.

Benefits of Prisoner Squats

  1. Core strength
  2. Leg strength
  3. Glute strength

This exercise will definitely increase your leg strength because of its restricted form and also helps to maintain balance by using your core as an accessory.

How to do the Prisoner Squat?

The detailed steps for the prisoner box squats are as follows:

Step 1:

Stand with your legs slightly wider than your shoulder-width apart.

Step 2:

Keep your feet parallel while keeping your toes slightly pointed outwards.

Step 3:

While keeping an upright torso, lift up your arms and place your hands behind your head.

Step 4:

Make sure your shoulders and elbows are pulled back and your chest lifted.

Step 5:

Lowering down to a sitting/squat position while pushing your hips back and bending your knees.

Step 6:

Pause in this position while being at the bottom of the movement.

Step 7:

Explosively push your hips and knees upward to the starting position.

You can add jumps here making it prisoner squat jumps. That will help you to promote an anabolic environment and will strengthen your leg muscles and other muscles of your body.

Try Some Prisoner Squat Variations

Prisoner Squat for Beginners

If you are still in the learning process of squats then go for the standard squat variety. Keep your hands in front and perform it. Later you can lift your hands once you get accustomed.

For Weak Lower Back

Many can have a weak lower back. They can opt for an exercise ball for extra support. They may also wish to do the squats against the walls while keeping the core fully engaged.

For Weak Shoulders

If you have weak shoulders, it is advisable to not to hold your hands lifted up behind the head.

Advanced Prisoner Squat

If you are familiar with prisoner squats, and now you want to challenge your potentials, then try to add weights to your hands. You can also try prisoner squat jumps with it.

Squat is considered to be one of the cornerstone exercises in fitness regimen. Prisoner squat gives another level of intensity in free-hand exercises. Workout routine will be fun while taking you one step ahead in your fitness level.