Step by step instructions, muscle activation and variants for the Bodyweight Deep Prisoner Squat.
A full-depth bodyweight squat performed with hands interlaced behind the head in the "prisoner" position. The arm placement forces thoracic extension and prevents forward lean, demanding superior hip mobility, ankle flexibility, and quad strength throughout the entire range of motion.
Common mistakes content is coming soon.
The Bodyweight 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.