The Prisoner Squat is a bodyweight exercise used to develop squat mechanics, improve lower-body mobility and prepare the athlete for subsequent training activities.
Coaching Cues
Keep the chest tall throughout the movement. Maintain pressure through the entire foot. Track the knees in line with the toes. Control the descent. Exhale during the ascent.
Common Mistakes
Knees collapsing inward. Loss of neutral trunk position. Early heel rise. Incomplete squat depth.
Progressions
Goblet Squat - Front Squat - Overhead Squat
Regressions
Box Squat - TRX Assisted Squat - Counterbalance Squat