How To Perform Prisoner Lunges

Prisoner Lunges are a nice variation to try if you want to challenge your balance and core strength and turn this into a full body workout. These work the quads, glutes, and abs.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): hips, legs, feet, core

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Hands behind head, move with control, position into lunge, breathe well throughout

Before starting:

Be sure to take your time and move with full control. Find your balance before proceeding with the next lunge.

1. Start with feet hip width apart and your hands behind your head, elbows out and open.

2. Take a rather big stride backwards and bend both knees to lower down into your prisoner lunge.

3. Push off the front leg to return to the start. Repeat your reps on the same leg or alternate.