Isometric Prisoner Squat

How To Do An Isometric Prisoner Squat Correctly

The Isometric Prisoner Squat is a challenging lower body exercise that only requires your bodyweight.

To get started:

1. With a hip width stance and your feet slightly pointing out, firmly plant your feet into the ground, then bend at your hips, then your knees, to lower your body until your thighs are parallel to the ground.
2. Place your hands behind your head and pause and hold this isometric squat position.
3. Focus on keeping your chest upright and your glutes and core contracted.
4. Hold for a desired amount of time, then press your feet through the ground to come back to standing.

Primary Muscles Worked

Beginner Variation

• Air Squats

Advanced Variation

• Jump Squat