How to do: Prisoner Squats

Start with your hands behind your head and your feet hip-width apart. Squat down as if you were sitting in a chair. Keep your heels grounded, knees behind toes, and chest open with elbows out. Press your hips forward when you stand up to activate your hamstrings.

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1. Start with your hands behind your head and your feet hip-width apart.

2. Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

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