Prisoner Squat

What is a Prisoner Squat?

The Prisoner Squat is a strength exercise that targets the glutes, quads and hamstrings. The “prisoner” arm positioning (hands behind your head) that gives this exercise its name helps stabilize the muscles in your core as well as your back and shoulders. This exercise is a great way to warm up the body and strengthen leg muscles.

How do you do a Prisoner Squat?

  • Step 1

    Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.

  • Step 2

    Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Straighten back up and repeat.

How do you modify a Prisoner Squat?

  • Prisoner Squat for Prenatal

  • Prisoner Squat for Beginners

  • Advanced Prisoner Squat

  • Prisoner Squat for Weak Lower Back

  • Prisoner Squat for Weak Knees

  • Prisoner Squat for Weak Shoulders

What are the benefits of a Prisoner Squat?

  • Leg Strength

  • Core Strength

  • Glute Strength

Expert opinion

We have a saying: ‘No squat, no fitness.

’ The squat is one of the cornerstone exercises of any fitness regimen. The prisoner squat adds another level of intensity without any equipment, taking your workout one step further.

George Vafiades,As One in New York City

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