Bodyweight Exercise Series: Prisoner Squats

Add bodyweight prisoner squats to your exercise routine. You can do prisoner squats anywhere, anytime (as a warmup exercise also).

As a matter of fact, go ahead and do regular bodyweight squats, one-legged bodyweight squats and Y bodyweight squats. They all work to burn fat and sculpt your body.

Besides the obvious strength benefits for your glutes, hamstrings and quadriceps, prisoner squats also help to realign your shoulder blades.



1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion.

3. As you descend, push your glutes back as if sitting down, bending at the hips and knees. Keep your knees aligned with your toes (don't let the knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.

4. Don’t lean forward, maintain the natural arch in your back and keep your core braced (as if getting ready to take a punch).

5. As you ascend, contract your glutes.

Bodyweight prisoner squats are a good variation from the traditional bodyweight squats.

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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