|
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.
|
|
|
|
|
Buttocks
|
|
Calves
Hamstrings
Thighs
|
|
|
|
|
|
Split Squat, Prisoner Steps:
Stand upright, clasp the hands together and place behind the head
|
Feet slightly wider than shoulder width and toes pointing forwards.
|
Take a step forward in to the split stance position
|
Drop down into a split squat so that the leading thigh is parallel to the floor
|
The trailing knee should avoid contact with the floor.
|
Push back up to the start position & remain in the same split stance
|
Keep the back straight and head looking forwards throughout the movement
|
This is one repetition, repeat for the required number of reps
|
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.
|
|
|
|
|
|
|