How to Do Prisoner Get Ups: Muscles Worked & Proper Form

Muscles Worked in Prisoner Get Ups

Primary muscles worked:

• Quads
• Glutes

Secondary muscles worked:

• Abs
• Obliques
• Adductors

How to Do Prisoner Get Ups

1. Start in a tall kneeling position on the floor, with both knees down and your hands placed behind your head.
2. Engage your core and maintain an upright posture with your chest up and elbows pulled slightly back.
3. Step one foot forward into a half-kneeling position, keeping your torso stable and upright.
4. Press through your front foot to rise up into a standing position without using your hands.
5. Reverse the movement by stepping back down into the half-kneeling position, then return to both knees on the floor.
6. Repeat for reps, alternating legs.

Commentary

The prisoner get-up strengthens your quads, glutes, and core while also challenging balance and coordination.

Keeping your hands behind your head increases postural demand and prevents momentum from the arms.