Hello. I´m happy today because it´s leg day!
The prisoner squat targets the glutes, quads, and hamstrings. The “prisoner” arm positioning (hands behind your head) that gives this exercise its name helps stabilize the muscles in your core as well as your back and shoulders. Keeping your hands on lockdown means you can’t enlist your arms to help maintain balance on the way down or generate momentum for the way back up. Restricting yourself in this way will increase the demands on your legs. The prisoner squat also makes your core an accessory to the exercise and it will help improve your balance. It is the perfect beginner exercise for those learning how to perform the squat movement pattern and can be used as a stepping stone to any of the many weighted squat variations.
The seated calf raises particularly targets the soleus muscle. By doing this exercise, you´ll realize the difference between standing and seated calf raises. You target two different muscles, gastrocnemius, and soleus, respectively.
Take a seat and place the balls of your feet on a box or step with your toes pointed forward. Your heels will naturally hang off. NOTE: If you don´t have a step or box, a flat floor will work as well.
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