Prisoner Squat
(4.38)
through 13 votes
through 13 votes
muscles: | Quadriceps |
---|---|
auxiliary muscles: | Hamstrings, Glutes |
required: | Doable Without Equipment And Weights |
optional: | Backpack |
fitness level: | Normal |
exercise type: | Strength, Cardio |
Variations available (31) |
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