Prisoner Squat
A bodyweight squat with the fingers laced behind the head and the elbows pulled back. Holding the arms there stops them helping you balance and makes the upper back work to keep the chest up.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Rhomboids
- Sets
- 3
- Reps
- 15–20
- Rest
- 45–60s
How to perform
Starting position
Stand with feet shoulder-width apart, toes turned slightly out, fingers laced behind your head and elbows pulled wide.
Brace the core and keep the elbows back.
Sit the hips down and back, knees tracking over the toes.
Go as deep as you can with a flat back, ideally thighs below parallel.
Drive through the whole foot to stand tall.
Breathing: Inhale on the way down, exhale on the way up.
Coaching tips
Elbows back, chest proud
Knees out
Don't pull on the head
Common mistakes
Pulling the head forward with the hands
Elbows caving in
Heels lifting
Safety notes
Rest the hands lightly; never pull on the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.