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Split Squat, Prisoner

Type: Legs
The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a great exercise to start with before progressing on to the dynamic lunge. Below you'll find a video guide and step by step instructions that describes the correct technique for the prisoner exercise.
Level :  Equipment : No
Buttocks
Calves
Hamstrings
Thighs

Split Squat, Prisoner Steps:

Step 1:
Stand upright, clasp the hands together and place behind the head

Step 2:
Feet slightly wider than shoulder width and toes pointing forwards.

Step 3:
Take a step forward in to the split stance position

Step 4:
Drop down into a split squat so that the leading thigh is parallel to the floor

Step 5:
The trailing knee should avoid contact with the floor.

Step 6:
Push back up to the start position & remain in the same split stance

Step 7:
Keep the back straight and head looking forwards throughout the movement

Step 8:
This is one repetition, repeat for the required number of reps

Step 9:
Repeat with the opposite leg.

Top Tip:

To reduce stress on the knee joint, make sure the knee of the leading leg stays behind the toes.
Leg Exercises
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