Prisoner Squat – Exercise of the Week
- Place your hands behind your head
- Keep your elbows back and shoulder blades pulled together to work the upper back during the exercise
- Stand with your feet slightly wider than shoulder-width apart
- With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”
- Make your hips go back as far as possible and keep your knees in a straight line
- Don’t let your lower back round and try to squat as deep as possible
- Push with your glutes, hamstrings, and quadriceps to return to the start position
(Click each image for a larger view)
For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library
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{ 4 comments… read them below or add one }
Great website! You have excellent information on working out and these are very good exercises. The videos are also very helpful, thanks! I also encourage people to do multi-joint exercises to benefit from a total body workout. Keep up the good work!
I love squat variations and this is one I’m not familiar with. Thanks for the pictures and the video demos. Very important that we keep proper form especially when trying a new exercise. I think I will try it out tonight.
I just signed up to your blogs rss feed. Will you post more on this subject?
There are many more squat variations that can be found in our Exercise of the Week library at the top of the page