compound · Squat
Prisoner Squat
Prisoner Squat is a compound squat movement for quads, using no equipment. It also works glutes and core. 3 sets of 20-30, 1 min rest.
- Primary muscle
- Quads
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 20-30
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Fingers laced behind the head, elbows wide, feet shoulder width.
- 2The cue that matters
Hands behind the head forces the chest up - go slow and pause at the bottom.
- 3Work it
3 sets of 20-30, resting about 1 minute between them.
Muscles worked
Quads does most of the work. Glutes and core take the rest.