Prisoner Squat

General And Specifics

• this exercise also is proper for cardio workout

Starting Position

• tilt the upper body forward a little
• feet are shoulder width apart and turned out a bit
• bent the knees a little
• hold the hands behind the head but do not push it forward with the hands
• the elbows point out sideways
• push out the chest and pull the shoulder blades together

Correct Execution

• push out the bottom backwards and slowly bend your knees
• do not let the knees protrude the tiptoes in the squat, to preserves the joints
• the knees always point into the same direction like the feet
• if the thighs are parallel to the ground, hold the position for a moment to intensify the leg workout
• bring pressure on the heels and push yourself back up again into the starting position
• always keep the back straight
• repeat the exercise

tip for the workout

• to make this leg exercise even more effective, use a filled backpack
• keep in mind the correct execution