Prisoner Lunge w/Pec Stretch
Prisoner Lunge w/Pec Stretch is a unilateral lower body and mobility exercise training the hip, knee, shoulder, and thoracic spine across the sagittal, frontal, and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Knee · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Perform alternating lunges with your hands clasped behind your head in a prisoner position. At the bottom of each lunge open your elbows wide to stretch the pec minor and thoracic spine into extension. This combines lower body mobility work with thoracic and pec mobility in each lunge rep.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingSuperficial Front Arm Line trainingSuperficial Back Arm Line trainingBack Functional Line trainingHip exercisesKnee exercisesShoulder exercisesThoracic Spine exercises