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Exercise Benefits With Proper Form & Technique

Prisoner Squat

through 10 votes
synergists:HamstringsMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
fitness level:Normal
exercise type:Strength, Cardio
Variations available (31)
Starting PositionExecution

General And Specifics

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