Step by step instructions, muscle activation and variants for the Deep Prisoner Squat.
A deep bodyweight squat performed with hands clasped behind the head in the classic prisoner position. This variation encourages full hip and ankle flexion while keeping the torso upright, intensely targeting the quadriceps, glutes, and core.
Common mistakes content is coming soon.
The Deep Prisoner Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.