Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Bodyweight
Intermediate
Squat
Glutes, Calves, Hamstrings
The prisoner jump squat builds explosive leg power and burns serious calories. This move hits your quads hard while boosting your heart rate fast.
1. Stand with feet shoulder-width apart, hands behind your head like you're under arrest 2. Lower into a squat by pushing your hips back and bending your knees until thighs are parallel to the floor 3. Keep your chest up and hands locked behind your head throughout the prisoner jump squat movement 4. Explode up from the bottom position, jumping as high as you can while keeping hands behind head 5. Land softly on the balls of your feet and immediately drop back into the next prisoner jump squat rep
• Keep your hands locked behind your head the entire time - no cheating with arm swings • Land softly on your toes first, then roll to your heels to protect your knees during each prisoner jump squat • Push through your heels when you jump up, not just your toes • Keep your chest proud and shoulders back throughout the whole movement
• Letting your hands come forward or using arm momentum instead of pure leg power during prisoner jump squat • Landing too hard on flat feet instead of absorbing the impact with soft landings • Not going deep enough in the squat before jumping - you need that full range for maximum prisoner jump squat benefits
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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