Prisoner Squat Jump Exercise


The Prisoner Squat Jump Exercise is a variation on a classic plyometric movement that will build strength and power in your legs, glutes and hips while activating your core and back.

The Prisoner Squat Jump Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


Figure 1.  Prisoner Squat Jump Exercise Video.



  • Start by standing tall with your feet shoulder-width apart.  Place your fingers behind your head and pull your elbows and shoulders back.
  • Initiating the movement with your hips, squat back and down until the tops of your thighs are parallel to the ground.
  • With only a very brief pause at the bottom of the squat, explode upwards through your lower body, pushing and fully extending your ankles, knees and hips simultaneously.
  • Land softly and quietly on the middle of your feet, rolling backwards quickly towards your heels, pushing your hips backwards and downwards to absorb the landing.
  • Immediately repeat the movement for the desired number of repetitions.


Keep your abdominal muscles engaged, your chest up, and your back flat throughout.

During the squat, do not let your knees slide forwards past your toes, or collapse to the inside, and keep your weight on your heels, not your toes.  Your knees should stay over the centres of your feet as you squat.

It is crucial that you land with the correct foot position.

You should feel it working your glutes, hips, knees and ankles.



There are a number of other squat exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.


How Will It Benefit Your Golf Swing?

To perform a great golf swing, you need enough leg strength to transfer your body weight onto your lead leg and to extend your hips up through impact.  This creates a huge amount of force against the ground, which in turn is applied back into the your golf swing by the ground, a phenomenon known as Ground Reaction Force (GRF).

Preparing your muscles and nervous system to effectively use your legs during the golf swing is crucial for generating power.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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There are a number of other golf-specific strength and endurance exercises in the Golf Loopy Train like a Champion System.

The Golf Loopy Perfect Warm Up, an exercise routine that has been scientifically designed to prepare your mind and body for playing golf to the best of your ability in just 7 minutes.

Introduction to the Swing like a Champion System.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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