Prisoner Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The prisoner squat is a bodyweight strength exercise that targets the thighs (quadriceps) by performing a standard squat with both hands laced behind the head. The prisoner position eliminates arm assistance, enforces an upright torso, and places greater demand on core stability compared to a regular bodyweight squat.
Prisoner Squat: So führst du sie aus
- 1Stand with your feet shoulder-width apart and toes angled slightly outward.
- 2Lace your fingers together and place both hands behind your head, elbows flared out to the sides.
- 3Pull your shoulder blades back and keep your chest tall throughout the movement.
- 4Brace your core, then initiate the squat by pushing your hips back and bending both knees simultaneously.
- 5Descend until your thighs are at least parallel to the floor, keeping your torso as upright as possible and your elbows in line with your ears.
- 6Pause briefly at the bottom, ensuring your knees track over your toes and do not cave inward.
- 7Drive through your whole foot to stand back up, extending your hips and knees together until you return to the starting position.
- 8Repeat for the desired number of reps, maintaining tension in your core and keeping your hands behind your head for the full set.
Technik-Tipps
- Keep your elbows pulled back and wide — if they drift forward it signals your torso is rounding, which defeats the purpose of the prisoner position.
- Focus on sitting between your heels rather than forward onto your toes to keep the load in your thighs and maintain balance.
- Take a full breath at the top and brace before each rep; exhale as you drive back up through the sticking point.
- If you struggle to keep an upright torso, elevate your heels slightly on a weight plate or wedge until ankle mobility improves.
Häufige Fehler
- Letting the elbows collapse forward, which allows the chest to drop and shifts load away from the legs onto the lower back.
- Allowing the knees to cave inward (valgus collapse), which places harmful stress on the knee joint — actively push the knees out to track over the toes.
- Cutting the squat shallow above parallel, which reduces quadriceps engagement and limits the training stimulus.
- Rising onto the toes at the bottom, which signals excessive forward lean and shifts the effort from the thighs to the lower back.
- Holding the breath for multiple reps, which can spike blood pressure — breathe and brace each rep individually.
Häufig gestellte Fragen
What muscles does the prisoner squat work?
The prisoner squat primarily works the quadriceps (front of the thighs). The glutes and hamstrings assist with hip extension, and the core muscles work throughout to keep the torso upright in the prisoner position.
What is the point of putting your hands behind your head?
The prisoner position prevents you from using your arms for counterbalance, which forces your torso to stay upright and demands more core stability. It also cues you to keep your chest open, making it a useful drill for improving squat posture.
Is the prisoner squat good for beginners?
Yes — it requires no equipment and teaches proper squat mechanics. Beginners with limited ankle or hip mobility may find the upright torso requirement challenging at first; elevating the heels slightly can help while mobility improves.
How is the prisoner squat different from a regular bodyweight squat?
In a standard bodyweight squat you can extend your arms forward for counterbalance, which makes it easier to stay upright. The prisoner squat removes that aid, requiring greater core engagement and ankle mobility to maintain form.
How many reps and sets should I do for the prisoner squat?
For general strength and endurance, 3–4 sets of 12–20 reps works well. Because it uses only body weight, higher rep ranges are typically more effective than very low rep work for building conditioning and reinforcing movement patterns.
