Exercise guide
Prisoner Get-Up
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Prisoner Get-Up is a functional compound movement that develops lower-body strength, hip mobility, and core stability by transitioning from a kneeling to a standing position. By keeping the hands behind the head, you eliminate momentum and force the core and legs to stabilize the torso without arm assistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your spine in a neutral position.
- Place your hands behind your head with fingers interlaced and elbows pulled back to open the chest.
- Engage your core and maintain a proud, upright posture.
How to do it
- Inhale as you step back with one leg and gently lower your knee to the floor.
- Bring the opposite knee down to meet the first, so you are kneeling on both knees with an upright torso.
- Step your leading foot forward into a half-kneeling position, ensuring the foot is flat on the floor.
- Exhale as you drive through the front heel to stand up completely, bringing the back foot forward to the starting position.
- Alternate the leading leg for the next repetition to ensure balanced unilateral development.
Form checklist
- Keep your elbows pulled back and chest open throughout the entire set.
- Maintain a vertical torso and avoid leaning forward as you transition from kneeling to standing.
- Lower your knees softly to the floor to protect the joints.
- Ensure the front knee stays tracked over the mid-foot, not caving inward, during the drive up.
Pro tips
- Focus on 'crushing' the floor with the heel of the leading foot to maximize glute and hamstring recruitment.
- Imagine a string pulling the crown of your head toward the ceiling to maintain perfect spinal alignment.
Make it harder
- Slow down the lowering phase to a 3-second count to increase time under tension and eccentric control.
- Add a vertical jump at the top of each repetition once you return to the standing position.
Frequently asked
- What muscles does the prisoner get-up work?
- The prisoner get-up primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the prisoner get-up?
- The prisoner get-up requires no equipment — just your body weight.
- Is the prisoner get-up good for beginners?
- The prisoner get-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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