Prisoner Get Up
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The Prisoner Get Up is a bodyweight strength exercise where you start in a deep squat with hands clasped behind your head, then explosively drive up to stand tall using leg power, mimicking a prisoner breaking free from restraints. It primarily targets the quads and glutes while enhancing explosive power, core stability, and full-body coordination. Ideal for athletes, beginners building lower-body strength, or anyone seeking functional mobility without equipment.
How to Perform Prisoner Get Up
- 1Start in a tall kneeling position on the floor: knees together under hips, torso upright, hands clasped behind head with elbows flared wide, core braced.
- 2Shift weight slightly to right foot: place right foot flat on floor in front of right knee, keeping left knee down and torso upright.
- 3Drive through right heel to stand up: extend right leg and hip to rise to full standing position, keeping hands locked behind head and elbows wide.
- 4Inhale deeply during the ascent for stability.
- 5Reverse the movement: step left foot back to floor into a half-kneeling lunge position (right leg forward), controlling the descent.
- 6Lower left knee to floor: return to tall kneeling position, maintaining upright torso and hands behind head.
- 7Exhale steadily through both ascent and descent to engage core.
- 8**Key form tips:** Keep chest up and core tight throughout—avoid leaning forward or rounding back. Move slowly to control motion; use opposite leg for return if needed. Common mistakes: letting elbows collapse inward or rushing the transition, which reduces glute/quad activation.