Strength exercises Β· Core
Turkish get-up
How to perform it
The Turkish get-up starts lying on your back with a kettlebell in a locked-out arm and the same-side knee bent. Roll up onto your elbow and then your hand, lift the hips, sweep the free leg under your body into a kneeling position and stand up. Return to the floor the same way, keeping the loaded arm stable the whole time. Depending on the phase, the abs, glutes and thighs work while the shoulders and shoulder blades stabilize. It is a slow coordination drill; practice the individual steps unloaded first. One rep means the full get-up plus the return to the floor on the same side. Reps and weight are per side. The default tempo 9-1-9-1 allows roughly 9 seconds for each way and a one-second pause both standing and lying; do not speed up at the cost of control.
Video demo
Equipment
- KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- External obliques
- Forearm flexors
- Front delts
- Gluteus maximus
- Gluteus medius
- Internal obliques (not on the surface map)
- Mid and lower traps
- Rectus abdominis
- Rectus femoris
- Serratus anterior
- Transverse abdominis (not on the surface map)
- Triceps β lateral and medial heads
- Triceps β long head
- Vastus intermedius (not on the surface map)
- Vastus lateralis
- Vastus medialis
Related exercises
Find another variation and compare difficulty.
Turkish get-ups
Exercise family Β· pattern: Core stability
- Turkish get-upCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.