How many sets and reps of the prisoner squat should a beginner do?

Do 2 to 3 sets of 12 to 15 reps, resting about a minute between sets. Once every rep hits at least parallel with the heels down, add a two-second pause at the bottom before looking for a loaded squat variation.

How do I make the prisoner squat easier or harder?

To make it easier, squat to a box or bench for a consistent, shallower depth, or hold a sturdy rail with the fingertips for balance. To make it harder, add a two to three second pause at the bottom of every rep, or slow the descent to a full three-count.

What is the prisoner squat good for, and when should I move on from it?

It teaches an upright squat pattern and warms up the quads with no equipment, useful for beginners and as a quick conditioning piece. It's a poor long-term strength builder once bodyweight reps stop feeling challenging, since it caps out for anyone already squatting under load.

Beginner

Prisoner Squat

Placing the hands behind the head pulls the elbows wide and locks the chest up, so you can't cheat by folding forward, which keeps tension on the quads and teaches a tall squat pattern. It needs no equipment and works well for warm-ups, high-rep conditioning, or teaching beginners how to squat. Add tempo or pauses to make it tougher without any load.

Equipment: Body Weight
Body part: Quads
Type: Strength
Browse by muscle: Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Stand with feet shoulder-width, toes slightly out, and clasp your hands behind your head.
2
Pull the elbows wide and lift the chest tall.
3
Brace your midsection and squat straight down, keeping the elbows back.
4
Descend until the thighs reach at least parallel, keeping the heels down.
5
Drive up through the whole foot to stand tall.
6
Keep the torso upright and the hands behind the head for every rep.

Tips

Don't pull on your neck, rest the hands lightly and let the arm position cue posture.
Keep the elbows pinned back, letting them fall forward turns it into a slouch.
Push the knees out over the toes so they don't cave inward.

Variations

Common mistakes

The torso pitches forward as the squat gets deep, turning an upright pattern into a good-morning-style bend at the hips.
The heels lift off the floor at the bottom of the squat, shifting weight onto the toes instead of staying planted through the whole foot.
Bouncing out of the bottom position instead of driving up under control turns a controlled squat into a rebound off loose tissue at the knee and hip.
Depth gets a little shallower each rep as the set goes on, so the first few reps hit parallel and the last few barely bend the knee.
Holding the breath the entire way down and up instead of breathing normally adds pressure with no benefit for a bodyweight movement this light.

Frequently asked

How many sets and reps of the prisoner squat should a beginner do?: Do 2 to 3 sets of 12 to 15 reps, resting about a minute between sets. Once every rep hits at least parallel with the heels down, add a two-second pause at the bottom before looking for a loaded squat variation.
How do I make the prisoner squat easier or harder?: To make it easier, squat to a box or bench for a consistent, shallower depth, or hold a sturdy rail with the fingertips for balance. To make it harder, add a two to three second pause at the bottom of every rep, or slow the descent to a full three-count.
What is the prisoner squat good for, and when should I move on from it?: It teaches an upright squat pattern and warms up the quads with no equipment, useful for beginners and as a quick conditioning piece. It's a poor long-term strength builder once bodyweight reps stop feeling challenging, since it caps out for anyone already squatting under load.

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