Prisoner Squat
rating: | Ø 4.38 through 13 votes |
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rate it! | |
required: | Nothing |
optional: | Backpack |
level: | Normal |
type: | Strength, Cardio |
Variations available (31) |
General And Specifics
- this exercise also is proper for cardio workout
Starting Position
- tilt the upper body forward a little
- feet are shoulder width apart and turned out a bit
- bent the knees a little
- hold the hands behind the head but do not push it forward with the hands
- the elbows point out sideways
- push out the chest and pull the shoulder blades together
Correct Execution
- push out the bottom backwards and slowly bend your knees
- do not let the knees protrude the tiptoes in the squat, to preserves the joints
- the knees always point into the same direction like the feet
- if the thighs are parallel to the ground, hold the position for a moment to intensify the leg workout
- bring pressure on the heels and push yourself back up again into the starting position
- always keep the back straight
- repeat the exercise
tip for the workout
- to make this leg exercise even more effective, use a filled backpack
- keep in mind the correct execution