At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Squat |
| Primary muscle | Quads |
| Also works | Glutes, Adductors |
The movement, step by step.
- Stand with the feet at a comfortable width and the whole foot supported.
- Bend the knees and hips together as you lower the body.
- Keep the knees following the direction of the toes through a comfortable depth.
- Push through the feet to stand without rushing.
Technique cues
- Keep pressure across the whole foot.
- Reach the arms forward if it helps balance.
- Use a stable support when learning.
Common mistakes
- Lifting the heels while forcing depth.
- Letting the knees collapse inward without control.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Prisoner Squat | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Squat, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.