Prisoner Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
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Use for warm-up, conditioning, or mobility. The Prisoner Squat — a compound squat pattern movement — is one of the most effective ways to train your quadriceps, with secondary work on your Hamstrings and Core.
Everything You Need to Know About the Prisoner Squat
The Prisoner Squat is a good for beginners exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-up, conditioning, or mobility. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Prisoner Squat work?
Primary
Secondary
Stabilizers
Step-by-step: Prisoner Squat
- 1
Stand with feet shoulder-width apart.
- 2
Place your hands behind your head.
- 3
Keep your elbows pointed out to the sides.
- 4
Squat down by bending your knees and hips.
- 5
Lower until thighs are parallel to the floor.
- 6
Drive through your feet to stand back up.
What are the best tips for the Prisoner Squat?
The arm position challenges thoracic mobility.
Keeps chest up and promotes good posture.
Great for warm-ups or high-rep work.
Focus on staying upright throughout.
Mistakes to watch for on the Prisoner Squat
Elbows dropping forward.
Letting your elbows drift wide during the Prisoner Squat shifts load onto your shoulder joint instead of your Quadriceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Leaning too far forward.
Squatting patterns like the Prisoner Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not going deep enough.
Squatting patterns like the Prisoner Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Heels rising off the ground.
A compromised back position during the Prisoner Squat puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Prisoner Squat?
All fitness levels looking to build strength and muscle definition.
How to Program the Prisoner Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45-60s.
What are good alternatives to the Prisoner Squat?
Other Variations
- Tempo Prisoner Squat
- Prisoner Squat Jump
- Pause Prisoner Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prisoner Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep elbows back throughout.
- Focus on proper form.
- Progress to weighted variations.