Smart Workout Diary

Prisoner Squat

The prisoner squat is a bodyweight squat performed with the hands placed behind the head and elbows held wide. It primarily trains the quadriceps and glutes while challenging core control, posture, and lower-body mobility. It supports lower-body strength endurance and squat technique without external load.

Demonstration

Prisoner Squat — demonstration 1
Prisoner Squat — demonstration 2

Instructions

  1. Set your stance: Stand tall with feet about shoulder-width apart and toes turned out slightly as comfortable.
  2. Position your arms: Place your fingertips lightly behind your head and open your elbows wide. Do not pull on your neck.
  3. Brace and descend: Tighten your abdomen, keep your chest lifted, and sit your hips down and back while bending your knees. Keep your heels on the floor.
  4. Control the bottom position: Lower only as far as you can while keeping a neutral back, knees tracking in line with your toes, and elbows open.
  5. Stand up: Push through the middle of your feet and heels to extend your knees and hips, returning to a tall standing position.
  6. Repeat smoothly: Maintain controlled repetitions; stop if you cannot keep your torso stable or if you feel sharp pain.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the hands light: Your hands are a position cue, not support; avoid pressing the head forward or pulling the neck.
  2. Prioritize knee tracking: Let the knees travel in the same direction as the toes rather than collapsing inward.
  3. Use a manageable depth: Squat only as low as you can without rounding the lower back or lifting the heels.
  4. Breathe with control: Inhale during the descent, maintain abdominal tension, and exhale as you stand.
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