Prisoner Squat

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The Prisoner squat workout is a bodyweight exercise that primarily targets the quadriceps.

By placing the hands behind the head, the bodyweight is used to engage the quads more effectively.

This exercise helps to build strength and endurance in the quads, without overstating the effect on auxiliary muscles.

It is a simple yet effective workout that can be done anywhere, making it convenient for all fitness levels.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place your hands behind your head, interlocking your fingers.
Engage your core by pulling your belly button in towards your spine.
Bend your knees and lower your body down as if you were sitting back into a chair.
Keep your chest lifted and your back straight throughout the movement.
Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels to return to the starting position.

Keep your feet shoulder-width apart, toes slightly turned outwards, and firmly planted on the ground. This will provide a stable base and ensure proper alignment throughout the exercise.
As you lower your body into the squat, focus on pushing your hips back and bending your knees. This movement will engage your quadriceps, the large muscles in the front of your thighs, helping you to build strength and definition in this area.
Maintain a neutral spine throughout the exercise by keeping your chest lifted and your shoulders relaxed. Avoid rounding your back or leaning too far forward, as this can put unnecessary strain on your lower back.
Engage your core muscles by drawing your belly button in towards your spine. This will not only help to stabilize your body but also enhance the effectiveness of the exercise by targeting your abdominal muscles.
As you rise back up from the squat, focus on driving through your heels and squeezing your quadriceps at the top of the movement. This will maximize the engagement of your quads and help you to develop strength and definition in this muscle group.