Deep Prisoner Squat

1. Starting Position:
- Stand with your feet shoulder-width apart and toes pointing slightly outward.
- Raise your arms and clasp your hands together, keeping them in front of your chest at about shoulder height.

2. Squatting Down:
- Begin the squat by bending at the hips and knees simultaneously.
- Push your hips back as if sitting into a chair, keeping your chest up and back straight.
- Lower your body until your thighs are at least parallel to the ground or as low as your flexibility allows.

3. Maintaining Form:
- Ensure your knees are tracking over your toes and not caving inward.
- Keep your core engaged throughout the movement to support your lower back.

4. Returning to Start:
- Press through your heels to stand back up.
- Squeeze your glutes as you return to the starting position, straightening your legs fully.

5. Repetition:
- Repeat the squat for a set number of repetitions, typically 10-15, or as comfortable.

6. Breathing:
- Inhale deeply before initiating the squat.
- Exhale as you push back up to standing.

Tips for Beginners:
- Start with a limited range of motion if you're new to squats.
- Use a chair behind you for support if needed.
- Focus on maintaining a slow and controlled movement, prioritizing form over depth.
- Gradually increase the depth of your squat as you become more comfortable.