Knee Dominant

• Prisoner's Squat


  • Stand squarely with the feet shoulder-width apart
  • Place both hands on the back of your head
  • Keep your elbows point out to the side
• Prisoner's Squat - Downward Movement


  1. Push the hips back while bending the knee to begin the squat

  2. Push your knees out to the side to prevent them caving in

  3. Keep the heels on the floor and knees aligned over the toes

  4. Continue the downward movement until the thighs are parallel to the ground or as far as quality technique can be maintained
• Prisoner's Squat - Upward Movement


  Once you reach parallel or just below parallel with the floor, you can drive back up to standing
• Goblet Squat


  • Stand squarely with the feet shoulder-width apart
  • Hold the dumbbell or kettlebell vertically
  • Hug the weight against the chest
  • Keep the elbows down
• Goblet Squat - Downward Movement

  1. Simultaneously flex the hips (sit backward) and knees to descend in controlled manner

  2. The knees should stay aligned over the feet

  3. The torso should remain erect throughout the movement, and the head should maintain a neutral position

  4. Continue the downward movement until the thighs are parallel to the ground or as far as quality technique can be maintained
• Goblet Squat - Upward Movement

  While keeping the feet flat on the ground, simultaneously extend the knees and hips to return the starting position
• Front Squat


  • Stand squarely with the feet shoulder-width apart
  • Hold the dumbbell or kettlebell vertically
  • Hug the weight against the chest
  • Keep the elbows down
• Front Squat - Downward Movement

  1. Maintain a position with the back neutral, elbows high, and the chest up and out

  2. Lower the body by pushing the hips back and flexing the knees

  3. Keep the heels on the floor and knees aligned over the toes

  4. Continue flexing the hips and the knees until the tops of the thighs are parallel to the floor
• Front Squat - Upward Movement

  1. Extend the hips and knees at the same rate

  2. Keep the heels on the floor and the knees aligned over the feet

  3. Do not flex the torso or round the back

  4. Ascend and return to the starting position
• Back Squat - Parallel Arm Position

  • Grasp the bar with closed pronated grip slightly wider the shoulder width apart
  • Move up to the bar to place it on top of the anterior deltoids and clavicles
  • Fully flex the elbows to position the upper arms parallel to the floor
• Back Squat - Crossed-Arm Position


  • Flex the elbows and cross the arms on front of the chest
  • Move up to the bar to place it on top of the anterior deltoids
  • Used an open grip with the hands on top of the bar and fingers holding it in place
  • Raise the elbows to position the arms parallel to the floor
• Back Squat - Downward Movement

  1. Maintain a position with the back neutral, elbows high, and chest up and out

  2. Allow the hips and knees to slowly flex while keeping the torso-to-floor angle relatively constant

  3. Keep the heels on the floor and the knees aligned over the feet

  4. Do not flex the torso forward or round at the back

  5. Continue flexing the hips and knees until the tops of the tie is parallel to the floor
• Back Squat - Upward Movement

  1. Extend the hips and knees at the same rate

  2. Keep the heels on the floor and the knees aligned over the feet

  3. Do not flex the torso or round the back

  4. Ascend and return to the starting position