Prisoner Squat

A bodyweight squat variation where your hands are clasped behind your head, emphasizing upright posture and core engagement.

Instructions

1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
2. Clasp your hands behind your head with your elbows flared to the sides.
3. Keep your chest up and core engaged throughout the movement.
4. Bend your knees and lower your hips back and down as if sitting in a chair.
5. Continue descending until your thighs are parallel to the ground or lower.
6. Keep your weight in your heels and your knees tracking over your toes.
7. Drive through your heels to return to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• Maintain an upright torso; avoid excessive forward lean.
• Keep your hands and elbows in position throughout the entire movement.
• Take a deep breath at the top and exhale as you descend.
• Control the descent to maximize muscle engagement.
• If balance is difficult, you can touch a wall or hold onto a support.
• Increase depth gradually to improve mobility and strength.