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Prisoner Squats

Learn how to properly perform the Prisoner Squats with this complete demonstration video.

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What is the Prisoner Squats?

The prisoner squats are a bodyweight exercise that primarily targets the quadriceps, while also engaging the hamstrings and glutes. Ideal for beginners, this exercise improves core strength and flexibility, and requires no equipment, making it perfect for home workouts.

How to properly perform the Prisoner Squats

  1. Stand with your feet slightly wider than shoulder-width apart and place your hands behind your head, interlocking your fingers.
  2. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
  3. Keep your knees in line with your toes and your weight in your heels.
  4. Pause at the bottom of the squat and then push through your heels to return to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • CrossFit
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Bodyweight Squat JumpsSingle Leg Box SquatDumbbell Step-up

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