Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group


Quads Muscle Anatomy Diagram

Prisoner Jump Squat Overview

The prisoner jump squat is a variation of the jump squat and an exercise used to build the muscles of the legs. In particular, the prisoner jump squat works the fast twitch muscles of the quadriceps.

Jump squats, such as the prisoner jump squats, are popular exercises for athletic populations to perform to train power and explosiveness. They are also often used in fat loss protocols as a more intense option to increase calorie expenditure.

Prisoner Jump Squat Instructions

  1. Setup in a comfortable athletic position with the feet at roughly shoulder width apart, hands interlaced behind your head, and elbows high.
  2. Descend quickly to a quarter squat position and then drive upwards as you extend your hips and knees.
  3. Absorb the landing with your lower body by re-bending the knees and flexing the hips.
  4. Repeat for the desired number of repetitions.

Prisoner Jump Squat Tips

  1. Given the starting position of this movement, many may have a tough time staying upright due to the hand positioning. If that’s the case, look to address thoracic extension, anterior core stability, and length of the pectoralis major and minor.
  2. Keep your hands relaxed and the arms fluid.
  3. Think about trying to push the floor away as you jump and utilize both legs evenly rather than solely relying upon one.