Prisoner Lunge Exercise


The Prisoner Lunge Exercise is a great way to develop stabilising strength in your legs while activating tour core and back.

The Prisoner Lunge Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


Figure 1.  Prisoner Lunge Exercise Video.



  • Start by standing tall, in perfect posture.  Place your fingers behind your head and pull your elbows and shoulders back.
  • Step forwards with one leg into a lunge – bending your front knee and dropping your back knee to just above the ground.
  • Return to the starting position by pushing back up with your front leg.
  • Repeat the movement on the other side.
  • Continue for the desired number of repetitions on each side.


Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, your chest up and abdominal muscles engaged to stabilise your spine, and your shoulder blades back and down.

Do not let your squatting knee slide over your toes – your front thigh should be parallel with the floor with your shinbone in a slight forwards lean and your knee aligned with the second toe of your foot.

You should feel it stretching the hip flexors of your back leg and working the glutes, hamstrings and quadriceps of your front leg.



For an easier version of this exercise, try the Prisoner Reverse Lunge Exercise – the more vertical nature of the reverse lunge means that it requires less balance.

There are a number of other lunge exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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