| |

How to Perform Prisoner Squats

ByMike Collins

The Prisoner Squat (PS) is a great exercise for building strength and increasing mobility. PS' are an effective full-body exercise, targeting the core, glutes, quads, hamstrings, and stabilizing muscles. Additionally, prisoner squats can help to reduce back pain and improve posture.

Instructions

  1. To perform a PS correctly, start in a standing position with your feet shoulder-width apart.
  2. Bend your knees and lower your body as if sitting back in a chair.
  3. Keep your hands clasped behind your head and push your hips back while maintaining a straight spine and balance throughout the movement.
  4. When you reach the bottom of the squat, pause for one second before pressing through your heels to return to the starting position.

PS can be a beneficial exercise for weight loss as they are a compound movement targeting multiple muscle groups. Additionally, performing high-intensity variations with limited rest times can help to burn calories and increase your heart rate.

Variations of PS include bodyweight pistol squats, cannonball squats, weighted belt squats, and weighted barbell squats. There are also a variety of alternative exercises that can be used to target the same muscles as prisoner-styled squats, such as lunges, deck of pain workouts, and functional fitness exercises.

It is recommended to perform 2-3 sets of 8-12 repetitions of the movement at least two times per week as part of a regular strength training routine.

Can prisoner-style squats help increase mobility? Yes, they can help to improve mobility by increasing the range of motion and flexibility in the hips, knees, and ankles. Additionally, performing various variations can also help you to develop better balance.

What is the Juarez Valley Method? It is an alternative to PS which can be performed by those with limited mobility. It simply involves standing in place, raising your arms above your head, and bending your knees as you lower them toward the floor..

What should I focus on when performing PS? When performing prisoner squats, it is important to keep your spine straight, maintain a strong core, and keep your knees behind your toes as you lower yourself. Additionally, it is important to focus on using proper form while performing the movement to maximize its benefits.