Prisoner Get-up
Description
The prisoner get-up starts lying on the floor with hands behind your head (prisoner position) and stands up without using your hands. It tests and builds leg strength, hip mobility, and body control. It is a functional fitness assessment and exercise.
Muscle Group
Equipment Required
Prisoner Get-up Instructions
- Lie on your back with hands behind your head, elbows wide.
- Without using your hands (they stay behind your head), rise to a standing position.
- You may roll to one side, bring one knee up, and step up — whatever works.
- Stand fully upright.
- Lower yourself back to the floor in a controlled manner without using your hands.
- That is one rep.
- Aim for 5 to 10 reps per set.
- This becomes harder with age and reduced mobility — track your progress.
Prisoner Get-up Form & Visual
Prisoner Get-up Benefits
- Functional full-body movement
- Tests and builds leg strength and mobility
- No equipment needed
- Builds body control
- Useful fitness assessment
- Develops real-world functional strength
Prisoner Get-up Muscles Worked
- Quadriceps
- Gluteus maximus
- Core (stabilizer)
- Hip flexors
- Calves
Prisoner Get-up Variations & Alternatives
- Turkish Get-Up (loaded)
- Sit-to-Stand (from chair)
- Floor Get-Up (hands allowed)
- Pistol Squat Get-Up
- Burpee
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