Also known as: kneeling squat, kneel-to-stand squat, kneel to stand, kneel squat, bodyweight kneel squat

What is Kneeling Prisoner Squat?

Kneeling Prisoner Squat is a bodyweight leg exercise where you lower into a seated position then transition to your knees, emphasizing quadriceps, glutes, hamstrings and calves. It’s an easy-level movement ideal for beginners to build knee control, hip hinge patterning and lower-body strength.

How to Do Kneeling Prisoner Squat

  1. Set your stance: Stand feet slightly wider than hip-width, toes forward. Place hands behind your head, pull elbows back and lift your chest to brace the core.
  2. Hinge at hips: Push hips back and bend knees while keeping a tall chest. Control descent and keep weight evenly across the feet.
  3. Sit then kneel: Lower until seated briefly, then gently lower your hips onto your knees while maintaining upright torso and engaged core to protect knees.
  4. Reverse the movement: Drive through the shins and hips to return to the seated position, then stand up smoothly, keeping chest lifted and elbows back.
  5. Control breathing: Inhale on the descent and exhale as you rise. Move with a steady tempo and stop if you feel knee pain.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.

Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Once in sitting position, get down on your knees while maintaining the same form for upper body. When you are on both knees, reverse the movement and straighten back up.

Continue for the required amount of repetitions.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Kneeling Prisoner Squat?

This exercise strengthens quadriceps, glutes, hamstrings and calves while teaching hip-hinge control and knee stability. It requires no equipment and helps beginners build coordination and confidence in lower-body movement patterns.

What common mistakes should I avoid?

Avoid collapsing the chest, letting knees cave inward, rushing the descent, or dropping weight onto the knees. Keep core braced, chest up and move slowly to maintain joint safety.

How can I progress or find alternatives?

Progress by increasing reps, slowing tempo, or moving to standing prisoner squats. Alternatives include bodyweight squats, split squats, step-ups or assisted Bulgarian split squats for added intensity.