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Prisoner Squat
Prisoner Squat view 1
Prisoner Squat view 2
Prisoner Squat view 3

Alternative Upper Legs Exercises

Bodyweight Lungebanner

Bodyweight Lunge

90/90 Hamstring Stretchbanner

90/90 Hamstring Stretch

Machine Single-Leg Curlbanner

Machine Single-Leg Curl

Barbell Clean Pullbanner

Barbell Clean Pull

Barbell Single-Leg Squatbanner

Barbell Single-Leg Squat

Band Squatbanner

Band Squat

Kneeling Hip Flexorbanner

Kneeling Hip Flexor

Barbell Deep Squatbanner

Barbell Deep Squat

Machine Hip Adductionbanner

Machine Hip Adduction

Straddle Stretchbanner

Straddle Stretch

Machine Leg Press (Narrow Stance)banner

Machine Leg Press (Narrow Stance)

Kettlebell Farmer's Carrybanner

Kettlebell Farmer's Carry

Machine Single-Leg Curl banner

Machine Single-Leg Curl

Kettlebell Suitcase Carrybanner

Kettlebell Suitcase Carry

Jump Squatbanner

Jump Squat

Barbell Romanian Deadliftbanner

Barbell Romanian Deadlift

Barbell Squat (Wide Stance)banner

Barbell Squat (Wide Stance)

Front to Back Leg Swingsbanner

Front to Back Leg Swings

Machine Squatbanner

Machine Squat

Bodyweight Wall Squatbanner

Bodyweight Wall Squat

Barbell Squat with Narrow Stancebanner

Barbell Squat with Narrow Stance

Barbell Bench Squat banner

Barbell Bench Squat

Machine Single-Leg Press banner

Machine Single-Leg Press

Bear Crawlbanner

Bear Crawl

Hip Flexor Stretchbanner

Hip Flexor Stretch

Prisoner Squat

Target Muscle Groups
upper_legs muscle group imageMain

Upper Legs

Equipment
body equipment exampleMain

Body Weight

Difficulty

beginner

Exercise Type

strength

Log Type

reps

Instructions

Steps : 1.) Start by standing up straight with wide feet and your hands behind your head. 2.) Slowly lower your body in a controlled squat, extending your hips and knees feeling a stretch in your thighs and glutes. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Explore by Muscle

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Abs

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Back

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Biceps

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Cardio

chest group image

Chest

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Forearms

glutes group image

Glutes

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Shoulders

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Triceps

upper_legs group image

Upper Legs

lower_legs group image

Lower Legs

Explore by Equipment

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Body Weight

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Bands

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Barbell

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Bench

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Dumbbell

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Exercise Ball

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EZ Curl Bar

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Kettlebell

machine_cardio group image

Cardio Machine

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Strength Machine

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Pullup Bar

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Weight Plate

Alternative Upper Legs Exercises

Bodyweight Side Lungebanner

Bodyweight Side Lunge

Bench Quad Stretch (Supine)banner

Bench Quad Stretch (Supine)

Reverse Lunge with Rotationbanner

Reverse Lunge with Rotation

Runner's Stretchbanner

Runner's Stretch

Forward Lunge with Rotationbanner

Forward Lunge with Rotation

Seated Wide Angle Pose banner

Seated Wide Angle Pose

Bodyweight Rear Lungebanner

Bodyweight Rear Lunge

Dumbbell Plie Squatbanner

Dumbbell Plie Squat

Dumbbell Iron Crossbanner

Dumbbell Iron Cross

Dumbbell Squatbanner

Dumbbell Squat

Barbell Squatbanner

Barbell Squat

Machine Single-Leg Press banner

Machine Single-Leg Press

Kettlebell Goblet Squatbanner

Kettlebell Goblet Squat

Machine Single-Leg Extension banner

Machine Single-Leg Extension

Machine Kneeling Leg Curlbanner

Machine Kneeling Leg Curl

Barbell Power Snatch From Blocksbanner

Barbell Power Snatch From Blocks

Machine Leg Press (Wide Stance)banner

Machine Leg Press (Wide Stance)

Stability Ball Hip Flexor Stretchbanner

Stability Ball Hip Flexor Stretch

Dumbbell Farmers Carrybanner

Dumbbell Farmers Carry

Medicine Ball Box Jumpbanner

Medicine Ball Box Jump

Dumbbell Step-Upbanner

Dumbbell Step-Up

Barbell Deep Squatbanner

Barbell Deep Squat

Hack Squat (Narrow Stance)banner

Hack Squat (Narrow Stance)

Bodyweight Squatbanner

Bodyweight Squat

Side Hop-Sprintbanner

Side Hop-Sprint