Squat · New to it
Prisoner Squat
A bodyweight squat with your hands behind your head, which makes your upper back work to keep you upright.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- quads, glutes; also upper back, hamstrings, abs
- Kit
- No kit
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand with your feet shoulder width apart. Rest your fingertips lightly behind your head with your elbows wide.
While you move
- Elbows wide, chest open
- Fingertips light, no pulling
- Sit down between your heels
- Stand tall and squeeze
Avoid
- Pulling your head forward with your hands
- Letting your elbows fold in
- Rounding forward at the bottom
Take care if you have trouble with your knees or your shoulders.