Prisoner Get-up

Prisoner Get Up


The prisoner get-up is a full-body exercise that involves lying on your back, getting up to a standing position, and then returning to the starting position. It is a challenging exercise that requires strength, balance, and coordination.

Muscle Group

Equipment Required

Prisoner Get-up Instructions

  1. Start by lying flat on your back with your arms and legs extended.
  2. Bend your right knee and place your right foot flat on the ground.
  3. Place your left hand behind your head and your right hand on the ground next to your right foot.
  4. Engage your core and lift your upper body off the ground, bringing your left elbow towards your right knee.
  5. As you lift your upper body, simultaneously lift your left leg off the ground and bring your left knee towards your chest.
  6. Lower your upper body and left leg back down to the starting position.
  7. Repeat on the other side by bending your left knee and placing your left foot flat on the ground, placing your right hand behind your head and your left hand on the ground next to your left foot.
  8. Continue alternating sides for the desired number of repetitions.

Prisoner Get-up Form & Visual

Prisoner Get Up

Prisoner Get-up Benefits

  • Improves core strength and stability
  • Increases shoulder mobility and stability
  • Enhances overall body coordination and balance
  • Targets multiple muscle groups including the glutes, hamstrings, quads, and upper body
  • Can be modified for different fitness levels and abilities
  • Can be done with minimal equipment and space

Prisoner Get-up Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Core muscles
  • Shoulders
  • Triceps

Prisoner Get-up Variations & Alternatives

  • Half Get-up
  • Full Get-up
  • Bottoms-up Get-up
  • Double Kettlebell Get-up
  • Get-up Sit-up
  • Windmill