Deep Prisoner Squat

1. Starting Position:

   • Stand with your feet shoulder-width apart and toes pointing slightly outward.

   • Raise your arms and clasp your hands together, keeping them in front of your chest at about shoulder height.

2. Squatting Down:

   • Begin the squat by bending at the hips and knees simultaneously.

   • Push your hips back as if sitting into a chair, keeping your chest up and back straight.

   • Lower your body until your thighs are at least parallel to the ground or as low as your flexibility allows.

3. Maintaining Form:

   • Ensure your knees are tracking over your toes and not caving inward.

   • Keep your core engaged throughout the movement to support your lower back.

4. Returning to Start:

   • Press through your heels to stand back up.

   • Squeeze your glutes as you return to the starting position, straightening your legs fully.

5. Repetition:

   • Repeat the squat for a set number of repetitions, typically 10-15, or as comfortable.

6. Breathing:

   • Inhale deeply before initiating the squat.

   • Exhale as you push back up to standing.

Tips for Beginners:

• Start with a limited range of motion if you're new to squats.

• Use a chair behind you for support if needed.

• Focus on maintaining a slow and controlled movement, prioritizing form over depth.

• Gradually increase the depth of your squat as you become more comfortable.