Strength
Prisoner Squat
A functional bodyweight staple that improves lower body power and upper back postural engagement.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your toes pointed slightly outward.
Interlace your fingers behind your head and pull your elbows back to engage your shoulder blades.
Lower your hips by bending at the knees and pushing your glutes back as if sitting in a chair.
Continue descending until your thighs are parallel to the floor while keeping your chest upright.
Drive through your heels to return to the starting position without letting your elbows collapse forward.
Maintain a neutral spine and tight core throughout the entire range of motion.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.