Prisoner Squat

Prisoner Squat is an exercise focused primarily on the quadriceps, performed with bodyweight.

Prisoner Squat कैसे करें

Set up for Prisoner Squat: get your own body weight ready and clear enough space to move safely.
Take a stable starting position with a firm grip, chest up and core braced.
Bend your knees and hips to lower down, keeping your chest up and knees tracking over your toes, feeling quadriceps do the work.
Exhale during the effort and inhale on the way back; never hold your breath.
Avoid letting your knees cave inward or lifting your heels — stop if form breaks down or you feel sharp pain.

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