Exercise guide
Bodyweight Deep Prisoner Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This variation emphasizes lower body strength and mobility while improving upper back posture by keeping the hands behind the head. The deep range of motion maximizes glute and quad activation compared to a standard squat.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Interlace your fingers behind your head, pulling your elbows back to open up your chest.
- Engage your core and maintain a neutral spine with your gaze forward.
How to do it
- Inhale as you initiate the movement by hinging at the hips and bending your knees simultaneously.
- Lower your hips until they are below the level of your knees, maintaining an upright torso.
- Exhale and drive through your mid-foot to return to the starting position.
- Maintain a controlled 2-second descent and a powerful 1-second ascent.
Form checklist
- Keep your elbows pulled back to prevent your chest from collapsing.
- Ensure your heels stay firmly planted on the floor throughout the movement.
- Track your knees in line with your toes, avoiding any inward collapse.
- Maintain a proud chest and avoid rounding your lower back at the bottom.
Pro tips
- Focus on pulling your shoulder blades together to maximize thoracic extension and core stability.
- At the bottom of the squat, think about 'spreading the floor' with your feet to better engage the glutes.
Make it harder
- Add a 3-second pause at the bottom of the movement to eliminate momentum.
- Perform the eccentric (lowering) phase over 4-5 seconds to increase time under tension.
Frequently asked
- What muscles does the bodyweight deep prisoner squat work?
- The bodyweight deep prisoner squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the bodyweight deep prisoner squat?
- The bodyweight deep prisoner squat requires no equipment — just your body weight.
- Is the bodyweight deep prisoner squat good for beginners?
- Yes. The bodyweight deep prisoner squat is a beginner-friendly movement and a strong foundation to build on.
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- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps