Prisoner squat – how to do it right
Fingertips at your temples, chest up, hips back and down.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Feet shoulder-width, fingertips at your temples.
- Elbows wide – don’t pull on your head.
- Hips back and down, heels stay on the floor.
- Chest stays up, eyes forward.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds.
If something niggles
Knee niggling? Then do Squat to chair instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Jump squatSquat halfway, jump up, land softly and quietlySquat to chairTap the seat with your bottom, then push back upGoblet squatDumbbell at your chest, hips back and downEisenhorn squatBar in front of your shoulders, hips back and downBanded side stepsBand above your knees, half squat, step sidewaysBulgarian split squatBack foot on the sofa, sink straight down