Prisoner Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
Prisoner Squat
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The prisoner squat places your hands behind your head with elbows pointed outward, forcing you to maintain thoracic extension and upright posture throughout the movement. This arm position prevents the forward lean that plagues many squatters and teaches proper upper body positioning. The pose also opens your chest and shoulders while working your legs.
When to use it
Use for warm-up, conditioning, or mobility.
Who it's for
All fitness levels looking to build strength and muscle definition.
Keep your elbows pulled back and pointed to the sides throughout. The moment your elbows drop forward, you lose the postural benefits. This position should make it easier to stay upright—if it feels harder, you are probably fighting the urge to lean forward.
What muscles does the Prisoner Squat work?
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
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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.
When to Use the Prisoner Squat
Program prisoner squats as warm-up before heavy barbell work, during bodyweight conditioning circuits, or when teaching proper squat posture. Use them to reinforce upright torso position before loading the pattern. They pair well with any training session as a movement preparation drill.
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
Frequently Asked Questions About the Prisoner Squat
The Prisoner Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Prisoner Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Upper back.
Yes, the Prisoner Squat is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Prisoner Squat, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45-60s. For strength, use 15-20 reps. For muscle growth, perform 20-30 reps. For endurance, complete 30-50 reps.
Yes, the Prisoner Squat can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting quadriceps.
Good alternatives to the Prisoner Squat include: Bodyweight Squat, Goblet Squat. These exercises target similar muscle groups as the Prisoner Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep elbows back throughout.
- Focus on proper form.
- Progress to weighted variations.