View All Exercises

Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
LEARN MORE

< Back to Full Exercise Library

woman standing to do a prisoner squat woman standing to do a prisoner squat

Prisoner Squat

Body Part: Thighs, Glutes, Calves

Equipment: None

Difficulty: Beginner

Description

Step 1: Stand with feet straight and hip-to-shoulder-width apart and fingers interlaced behind your head. Draw in and brace the abs.

Step 2: Squat down to a maximum range you can maintain posture through, keeping knees in alignment with the toes. Keep chest out, eyes forward and elbows pressed out on the descent.

Step 3: Reverse the pattern and squeeze glutes pressing through heels to return to start position. Return the starting position. Maintain posture throughout.

Step 4: Repeat for the desired number of repetitions. Avoid knees collapsing inward, toes turning out, back slouching or overarching or chin jutting forward.