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Prisoner Squat


Prisoner Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Abductors, Glutes, Calves, Hamstring, Lower Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads

Prisoner Squat Overview

Prisoner squat is a variation of squats designed to be practiced in places as confined as cells. It is an excellent way to increase muscle mass in your legs and improve your cardiovascular and bone health.  

How to Do

  1. Place your feet shoulder-width apart and raise your hands behind your head, keeping them clasped together. This will be your starting position.
  2. Lower your body down into a squat position by pushing your hips backward, bending your knees, and moving your feet closer together. Keep your chest up and spine straight throughout the entire movement.
  3. Once you reach the bottom of the squat, drive through your heels to return to the starting position.

Prisoner Squat Tips

  1. Keep your head up and chest proudly throughout the entire movement.
  2. Remember to breathe throughout the squat. Inhale as you lower down, and exhale as you return to the starting position.
  3. If you have any trouble balancing, place your hands out in front of you for assistance.
  4. Make sure to drive through the whole foot.
  5. Ensure that your knees do not deviate excessively inwards or outwards.

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