Half-Turkish Get-up
Muscle Groups: Abs, Shoulders
Half-Turkish Get-up focuses on Abs, Shoulders, with Glutes, Obliques, Lower Back, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Half-Turkish Get-up with proper form and technique.
- 1
Lie on your back with one leg bent, foot flat on the floor, and the same-side arm extended straight up, holding a kettlebell.
- 2
Your other leg should be straight on the floor, and your other arm extended out to the side for balance.
- 3
Engage your core and roll up onto your elbow on the side of your extended arm, keeping the kettlebell arm locked straight overhead.
- 4
Push off your elbow to come up onto your hand, maintaining a straight arm with the kettlebell pointing towards the ceiling.
- 5
Sweep your straight leg underneath your body, bending it to come into a kneeling lunge position, with the kettlebell arm still locked overhead.
- 6
Reverse the movement by sweeping your leg back out and placing your hand back on the floor.
- 7
Lower yourself down onto your elbow, keeping the kettlebell stable.
- 8
Finally, lie back down onto your back, extending your arm and leg to return to the starting position.
Secondary Muscles
While Half-Turkish Get-up primarily targets Abs, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Obliques, Lower Back, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Half-Turkish Get-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Half-Turkish Get-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
