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Prisoner Jump Squats

This is a plyometric version of the PRISONER SQUAT exercise that can be used for strength and conditioning. Place your hands behind your head and squat down to parallel. Launch your body directly upwards while aiming for a maximum vertical jump. Land directly into a deep squat and repeat.

The Prisoner Squat is a strength exercise that targets the glutes, quads and hamstrings. The “prisoner” arm positioning (hands behind your head) that gives this exercise its name helps stabilize the muscles in your core as well as your back and shoulders. This exercise is a great way to warm up the body and strengthen leg muscles.

How to Do the Prisoner Squat:

  • Start by standing with your feet hip width apart

  • Reach up with both hands and grasp them behind the head with the elbows pointing outwards. Don’t move them from this position

  • Inhale and brace the core, glutes and quads

  • Bend the knees and break at the hips to start the movement

  • Squat downwards to at least parallel. Preferably much lower

  • Pause at the bottom and squeeze the glutes

  • Explode back up to the starting position

  • Exhale

  • Repeat for the desired number of reps


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