Prisoner Squats: Get Rid of Your Pancakes and Build a Bubble Butt!

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Prisoner squats need to be part of your lower body workout

Are you looking to develop a firm, round bubble butt? Do you want a curved behind that catches everyone’s attention? Trying to get rid of that pancake ass? Well fret no more because I’ve got an easy exercise for you that can be done almost anywhere!




And the great this about this one is how it can help you to develop an amazing bubble butt that everyone will envy!

Prisoner Squats Background

Before we go into why prisoner squats are good for creating a bubble butt, it might help to know a little information behind the name of the exercise.

In a nutshell, this bun focused strength training movement very much mirrors what a prisoner might look like after being detained. But instead of standing still like a statue, you squat down and up.

Here’s a mental visual. Imagine a policeman pulling you over on the highway. For whatever reason, you mouth off to him and act like a fool. As a result, he tells you to get out of your car. Next, he commands you to place your hands behind your head and lace your fingers together.

Related: Prison rape happened repeatedly to this man

Once you do this (and after your rights have been read) you are now that cop’s prisoner.

Make sense?

Now that you’re aware how this exercise got its name, let’s move on to the basics of this booty shaping fitness technique. It’s a lot simpler than you think!

Prisoner Squats: Basic Exercise Movement

The video above offers the essentials for how to do this exercise. I’ve also outlined below what you need to do below so you’ll have a sequence of events in place.

1. Assume prisoner position

Stand straight with your feet hip width apart.

  • Lace your fingers behind your head.
  • Pull your elbows back while your chest is protruding out.
  • Look straight ahead

2. Slowly squat down

  • Slowly squat down by bending your knees and pushing your hips back.
  • Try to go down as far as you can but avoid straining.
  • Keep your torso upright and make sure your core is tight.

3. Pause

  • Once you have squatted down as far as you comfortably can, pause for a moment.
  • To get an extra benefit, consider squeezing your glutes.

4. Return to starting stance

  • Using a controlled, deliberate movement, slowly return to the starting position.
  • Bring your awareness to your glutes and feel the muscles moving.

Prisoner Squats: Variation

If you are looking to add some variety to your prisoner squats, you can easily accomplish this with a kettlebell or any object you can hold with your hands behind your head.

I recommend light weight however when first starting these types of exercises to avoid potential back pain.

bubble butt

Prisoner Squats: Quick FAQs

How many exercises should I do each week?

You should try to include the prisoner squat on your leg days. Most people exercise their lower body muscles at least once a week, if not two.

If this describes your situation, considering adding prisoner squats as a warm up exercise. I recommend doing 50 if possible. You can do one set of 25 and take a break for sixty seconds. Then, complete the other 25.

What if I don’t go to the gym?

You can do prisoner squats at home. Try to do 50 a day two to three days a week. If you are new to lower body exercises, you might want to do pace yourself using intervals of 5.

As an option, you can also do 10 when you first wake up and the other 40, broken down into groups of 10, throughout the day.

What muscles do prisoner squats develop?

Basically, this exercise will work out your entire lower body. The essential areas being developed and shaped include:

  • Thighs
  • Hips
  • Buttocks
  • Quadriceps
  • Hamstrings

Any other bubble butt resources?

If you are interested in learning more about developing a bubble butt, there’s a great book available online called: Squats: 56 butt and leg exercises.




By: Conrad Braxton