How to Do Prisoner Squat Exercise Properly

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This exercise is called the prisoner squat because you’re supposed to place your hands behind your head as you perform it.

Major Muscles Worked

• Gluteal Muscles
• Hamstrings
• Quadriceps

Other Muscles Worked

• Lower Back
• Calves

Prisoner Squat Guide

• Stand upright and keep your feet shoulder-width apart.
• Place your hands in an interlock behind your head.  
• Get into a squat position while keeping your back upright and hold for about 2 seconds before coming back up.
• Do as many reps as you can for at least 3 sets.

Trainer’s Tips

• Ensure to keep your back straight at all times during the exercise.
• Keep your head neutral and facing forward. Do not push your head with your hands.
• Squat until your thighs are parallel to the floor before rising.
• Make sure your knees don’t extend past your toes as you squat.

Benefits of the Prisoner Squat Exercise

The prisoner squat is excellent for building and strengthening your lower body.

It also helps build core strength by building your lower back muscles.

Prisoner squats can be performed anywhere without weights or any equipment.