Prisoner Squat Knee-ups
The Starting Position
Start by standing with your feet shoulder width apart. Your arms behind your head, fingers interlinked, and elbows directly out.
The Motions
Lower your body by bending at the knees – as if you were about to sit on a chair behind you.
Lower until your thighs are parallel to the floor, then return back up to the starting positions, by pushing through your heels. Then lift your left knee to your right shoulder. Lower your leg to standing position. Repeat the squat and then lift your right knee towards your left shoulder. One rep's done :o)
The Technique
- Keep your lower back flat, i.e. in neutral position, throughout the whole motion.
- When you're at the bottom of the motion, make sure that your knees are in line with your feet, not ahead of them. You can make sure of that my sticking your bum out as if to sit down.
- Keep your abs braced throughout the entire motion.
