Prisoner Squat
Description
The prisoner squat is a bodyweight squat variation performed with both hands clasped behind your head and elbows wide. The hands-behind-head position eliminates the ability to use arms for balance, demanding tall posture, core engagement, and good upper-back stability throughout the squat.
Muscle Group
Equipment Required
Prisoner Squat Instructions
- Stand tall with feet shoulder-width apart, toes slightly out.
- Clasp your hands behind your head, elbows pulled wide.
- Keep your chest tall throughout. Pull elbows back to engage upper back.
- Brace your core.
- Sit your hips back and down into a squat.
- Lower until your hip crease drops below your knees.
- Drive through your full feet to stand. Squeeze your glutes at the top.
- Maintain the elbows-wide, hands-behind-head position throughout. Repeat for 15 to 25 reps.
Prisoner Squat Form & Visual
Prisoner Squat Benefits
- Demands tall, upright squat posture
- Builds upper-back and core engagement
- No equipment needed
- Develops squat pattern
- Easy to scale by adjusting tempo
- Useful for warm-ups and conditioning
Prisoner Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (postural stabilizer)
- Upper back and rhomboids
- Calves
Prisoner Squat Variations & Alternatives
- Bodyweight Squat (arms forward)
- Air Squat
- Prisoner Jump Squat
- Goblet Squat
- Pause Prisoner Squat
