Sit-up Turkish Get-up
Muscle Groups: Abs, Shoulders
Sit-up 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 Sit-up Turkish Get-up with proper form and technique.
- 1
Lie on your back with one knee bent and foot flat on the floor, the same-side arm extended straight up towards the ceiling. The other leg is straight, and the other arm is out to the side for balance.
- 2
Engage your core and press through the heel of your bent leg to sit up onto the elbow of your free arm, keeping your gaze on the hand holding the weight.
- 3
Push off your elbow and transition to your hand, keeping your chest open and the weighted arm extended overhead.
- 4
Lift your hips off the floor, then sweep your straight leg underneath your body, bringing your knee to the floor directly under your hip.
- 5
Lift your free hand off the floor and come to a kneeling lunge position, maintaining the weighted arm extended overhead.
- 6
Drive through your front foot to stand up fully, bringing your feet together.
- 7
Step back with the leg that was swept under, lowering into a kneeling lunge position.
- 8
Place your free hand on the floor, aligning it with your shoulder.
- 9
Lift your hips slightly and sweep the front leg back out in front of you, returning to the seated position with one hand on the floor.
- 10
Lower your body down onto your elbow, keeping the weighted arm extended.
- 11
Finally, lower your body all the way back down to the starting position on your back.
Secondary Muscles
While Sit-up 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 Sit-up 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 Sit-up 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.
