Prisoner Get-Up
The Prisoner Get-Up is a dynamic exercise that enhances core strength and stability. It involves transitioning from a lying position to standing while maintaining an upright torso.
- Start lying on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head, elbows wide.
- Engage your core and roll to one side, pushing through your elbow to lift your torso.
- Transition to a kneeling position, then stand up while keeping your hands behind your head.
- Reverse the movement to return to the starting position.
How to perform the Prisoner Get-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Prisoner Get-Up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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