fitnessandfood

I love working my legs, whether through strength training or cardio.  One of the best exercises out there is the prisoner squat, a variation on the standard squat which increases strength and power in the major muscle groups in the legs, core and upper body, as well as the important smaller muscle groups, ligaments and tendons which enable movement.  Because of this the prisoner squat is a great exercise for athletes such as baseball, tennis and soccer players, runners and swimmers.  It is also great for focusing on form before adding weights to the squat movement.The prisoner squat is performed from a standing position with the hands interlaced and held at the back of the head. Begin the exercise by pushing your butt back and down, as if you were sitting down in a chair.  Keep the neck and back straight, and keep the weight on the heels rather than the toes.Go down as far as you can while keeping your form and balance, and never beyond 90 degrees (you will find it difficult to make it further than 90 degrees anyway with this one).  Push up through your heels into the starting position.  Build up to three sets of ten.If you want a more challenging squat, try the prisoner squat jump.  Same as above but as you push up, explode up into a jump. Be sure to land with soft knees to avoid injury.  Build up to three sets of ten.This exercise helps teach core stabilization, which helps with balance, posture, and prevents injury.