quads beginnerAI Tracked

Prisoner Squat

Squat with hands behind head. Forces an upright torso and opens the chest. Targets the quads. Builds functional strength. Progressively overloadable.

How to Do Prisoner Squat: Step by Step

  1. Maintain proper form
  2. Control the movement
  3. Breathe steadily
  4. Keep core engaged

Common Mistakes to Avoid

  • Using too much weight
  • Rushing reps
  • Not using full range of motion

Prisoner Squat Tips

  • Start lighter to master form
  • Focus on the quads
  • Control both phases

Muscles Worked

quadsglutes
Equipment No equipment needed
Tracking Count reps

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