Step by step instructions, muscle activation and variants for the Prisoner High Knee.
A dynamic standing exercise performed with hands interlaced behind the head in the "prisoner" position, alternately driving each knee up to hip height or higher. It elevates heart rate while engaging the core and hip flexors, making it an effective conditioning drill.
Common mistakes content is coming soon.
The Prisoner High Knee 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.