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woman standing to do a prisoner squat woman standing to do a prisoner squat

Prisoner Squat

Body Part: Thighs, Glutes, Calves

Equipment: None

Difficulty: Beginner


Step 1: Stand with feet straight and hip-to-shoulder-width apart and fingers interlaced behind your head. Draw in and brace the abs.

Step 2: Squat down to a maximum range you can maintain posture through, keeping knees in alignment with the toes. Keep chest out, eyes forward and elbows pressed out on the descent.

Step 3: Reverse the pattern and squeeze glutes pressing through heels to return to start position. Return the starting position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Avoid knees collapsing inward, toes turning out, back slouching or overarching or chin jutting forward.