Prone Squats

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Prone squats:
Prone squats are not my favorite exercise, plain and simple. They have their use, activating the quads and getting some shoulder tension in a certain range of motion. But overall I have to say I’d rather warm up with squats and external shoulder rotations.
The prone squat is sometimes used as a cardio activity between bouts of other exercises and is rarely the core exercise of a set. It is generally called an accessory exercise because of it’s limited ability to offer large amounts of resistance.
To perform prone squats:
Begin by getting yourself into an extended plank (on the hands) with your feet shoulder width apart in this position.
Perform a horizontal squat while keeping your hands in place. The knees will bend down and the shoulder will rotate and provide stability and your body drops below the hands.
Keep the hips low until you are squatting towards your heels and press back forward to a full plank.

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