The prisoner jump squat is a jump squat variation performed with hands clasped behind the head (prisoner position). The hand position eliminates arm swing as a momentum source, forcing the legs to do all the work and adding core demand. It is more challenging than standard jump squats.
Muscle Group
Cardio, Core, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds explosive lower-body power without arm swing
- Adds core demand vs standard jump squats
- Develops fast-twitch muscle fibers
- Excellent cardiovascular conditioning
- No equipment needed
- More challenging than basic jump squats
How to perform
- Stand with feet shoulder-width apart. Place both hands behind your head, fingers interlocked.
- Keep your elbows pulled back and chest up throughout.
- Sit your hips down and back into a squat. Descend to at least parallel.
- Explode upward by extending your hips, knees, and ankles. Jump as high as you can.
- Land softly with bent knees. Hands stay behind your head throughout.
- Immediately drop into the next squat and jump again.
- Keep your torso upright and your chest tall. Do not let your elbows drift forward.
- Perform for time or reps. Aim for 10 to 15 jumps per set.
FRONT VIEW
BACK VIEW
Abs
Secondary
Glutes
Primary
Calves
Secondary
Hamstrings
Primary
Quadriceps
Primary