How to Do Prisoner Squats: Form, Benefits, and Tips

Master the prisoner squat with our guide. Learn correct form to build quad strength and improve your posture using only your bodyweight.

How to Perform

  1. Stand with your feet shoulder-width apart and your toes pointed slightly outward.
  2. Interlace your fingers behind your head and pull your elbows back to engage your shoulder blades.
  3. Lower your hips by bending at the knees and pushing your glutes back as if sitting in a chair.
  4. Continue descending until your thighs are parallel to the floor while keeping your chest upright.
  5. Drive through your heels to return to the starting position without letting your elbows collapse forward.
  6. Maintain a neutral spine and tight core throughout the entire range of motion.

Common Mistakes

  • Pulling on the neck with the hands
  • Allowing elbows to drift forward
  • Letting the knees cave inward
  • Rounding the lower back at the bottom of the movement

Muscles Worked

Primary movers

  • Quads

Stabilizers

  • Glutes
  • Hamstrings
  • Core
  • Upper Back

Related Guides

Quads · Strength