Bodyweight Deep Prisoner Squat
Gym Exercise Card
Equipment
The Bodyweight Deep Prisoner Squat is a lower-body exercise that enhances leg strength and core stability. It involves squatting deeply while maintaining an upright torso with hands placed behind the head, engaging multiple muscle groups for balanced development.
How to do it
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Place your hands behind your head, elbows wide.
- Lower your hips back and down into a deep squat, keeping your chest up.
- Descend until your thighs are at least parallel to the ground.
- Press through your heels to return to standing, maintaining alignment.
Muscles worked
Primary Quadriceps
Secondary Gastrocnemius Gluteus Maximus Hamstrings Rectus Abdominis
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.