Prisoner Squat

Prisoner Squat


The prisoner squat is a bodyweight exercise that involves standing with your feet shoulder-width apart and your hands behind your head. From this position, you squat down as low as you can while keeping your back straight and your chest up. This exercise targets your quads, glutes, and hamstrings, and can be modified to make it more challenging by adding weights or increasing the number of reps.

Muscle Group

Equipment Required

Prisoner Squat Instructions

  1. Stand with your feet shoulder-width apart and your hands behind your head.
  2. Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair.
  3. Keep your chest up and your back straight as you lower your body until your thighs are parallel to the ground.
  4. Pause for a moment, then push through your heels to stand back up to the starting position.
  5. Repeat for the desired number of reps.

Prisoner Squat Form & Visual

Prisoner Squat

Prisoner Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hips and ankles
  • Can be done without equipment and in a small space
  • Can be modified for different fitness levels by adjusting the depth of the squat

Prisoner Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Prisoner Squat Variations & Alternatives