Prisoner Jump Squat

Prisoner Jump Squat


This exercise involves performing a squat while jumping and then landing in a prisoner position (hands behind head). It is a high-intensity plyometric exercise that targets the lower body muscles and improves cardiovascular endurance.

Muscle Group

Equipment Required

Prisoner Jump Squat Instructions

  1. Stand with your feet shoulder-width apart and your hands clasped behind your head.
  2. Jump up as high as you can.
  3. As you land, immediately drop into a squat position.
  4. Jump up again, returning to the starting position.
  5. Repeat for the desired number of repetitions.

Prisoner Jump Squat Form & Visual

Prisoner Jump Squat

Prisoner Jump Squat Benefits

  • Strengthens lower back muscles
  • Improves posture
  • Increases core stability
  • Helps prevent lower back pain
  • Improves overall body alignment

Prisoner Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Prisoner Jump Squat Variations & Alternatives

  • Prisoner squat
  • Jump squat
  • Squat jump