Prisoner Jump Squat

How To Do A Prisoner Jump Squat Correctly

The Prisoner Jump Squat is an excellent plyometric exercise that targets the muscles in your legs and revs up your heart rate.

By placing your hands behind your head, it makes this jump squat variation even more challenging.

To get started:

1. Stand with your feet shoulder width apart and your hands behind your head, with your chest up.
2. Lower your body into a squat by first bending at the hips, followed by the knees, until your thighs are close to parallel to the floor.
3. Press your heels into the floor, then explosively push your feet through the floor to straighten your legs and jump as high as you can.
4. Land with soft knees to cushion to your joints and immediately lower your body into another squat.
5. Repeat for reps.

Primary Muscles Worked

Jump Squat Variations

• Jump Squat
• Squat To Jump Squat Combo
• Dumbbell Jump Squat