Prisoner Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above.

There can be many differences in how the squat is performed, such as with or without added weight, the type of weight, and where the weight is placed. The Prisoner squat uses only body weight as resistance. The name comes from holding the hands behind the head during the exercise.

The Prisoner Squat is a good exercise for mastering the execution of the squat before moving on to squats with added resistance.

Prisoner Squat execution

1
Stand with your feet shoulder-width apart.
2
Place your hands behind your head with your elbows pointing outward.
3
Lower yourself slowly as if sitting on a chair that could be pulled away at any moment.
4
Finish at the point where the top of your legs is parallel to the floor.
5
Push yourself up by pressing your feet firmly into the floor.

Prisoner Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Prisoner Squat technique

Technical execution:

There is much debate about the correct technical execution of the different forms of squatting. Many studies have examined the involvement of different muscles and the load on different joints.

How deep should you squat, and how wide should your feet be? How far forward do you bend from the hips and lower back? For weightlifters, there are rules that answer some of these questions. In other cases, however, the purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

A coach should be able to explain which execution is most suitable for you. On fitsociety.nl you can find several articles that discuss this in detail. For good background knowledge about the execution, we therefore gladly refer you to these articles.

Squatting with long legs

Five common mistakes during squatting

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women