The prisoner squat is a variation that strengthens the muscles in the upper back, glutes, and hamstrings for weightlifters. It's an excellent exercise for athletes who need to improve their squatting performance.
The prisoner squat is a simple exercise that can be done anywhere. To do it, stand with your feet shoulder-width apart and your hands behind your head. Squat down as far as possible, and then push up to the starting position. One alternative to the prisoner squat is the goblet squat.
One common mistake when doing the prisoner squat is to round your back. This places unnecessary stress on the spine and can cause injury. Remedy this by keeping your back straight and your chest up.