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Hamstrings · Intermediate

Body Weight Prisoner Kang Squat

Bodyweight good-morning-to-squat sequence training hinge and squat coordination, posterior-chain range, and trunk control.

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Body Weight Prisoner Kang Squat demonstration

Exercise overview

Training details

HamstringsGlutesQuadricepsLower Back

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your hands behind your head, elbows open, and feet about shoulder-width apart.
  2. 02Push your hips backward into a good-morning hinge while keeping your spine long.
  3. 03From the hinge, bend your knees and lower your hips into a squat as your torso becomes more upright.
  4. 04Raise your hips back into the hinged position while maintaining control of your trunk.
  5. 05Drive your hips forward to stand fully and complete the repetition.

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Variations

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Alternatives

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