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 Fit 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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