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Prisoner Get Up

Step by step instructions, muscle activation and variants for the Prisoner Get Up.

MediumGlutesQuadriceps

About this exercise

The prisoner get up is a challenging bodyweight exercise in which you lower yourself from standing to a kneeling or seated position and then rise back up, all while keeping your hands clasped behind your head. Removing the arm assistance demands significant quad, glute, and core strength, as well as hip mobility and balance.

How to Perform

  • Stand tall with your feet hip-width apart and hands clasped behind your head, elbows wide
  • Step one foot back and lower that knee to the ground in a controlled lunge
  • Bring the other knee down so both knees are on the floor
  • Reverse the motion by stepping one foot forward to return to the kneeling-to-standing transition
  • Press through the front heel and drive your hips forward to stand upright
  • Keep your hands behind your head and your torso upright throughout the entire movement
  • Alternate the leading leg each repetition or complete all reps on one side before switching

Muscle Activation

Primary
GlutesQuadriceps
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Prisoner Get Up

The Prisoner Get Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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