Turkish Get-up
Muscle Groups: Abs, Shoulders
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 Turkish Get-up with proper form and technique.
- 1
Lie on your back with one arm extended above you, holding a weight (like a kettlebell) with the same-side hand. Keep the opposite leg straight and the opposite arm at a 45-degree angle from your body.
- 2
Press through your grounded hand and lift your torso off the ground, rolling onto your opposite hip while keeping the weight above you.
- 3
Push off from your grounded foot, bringing your body into a kneeling position with the weight still overhead, and then stand up tall, engaging your core.
- 4
Reverse the movement by stepping back into a lunge, lowering to the ground, and returning to the starting position with the weight above you. Make sure to control the descent.
Tips for Success
These tips will help you perform Turkish Get-up safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to maintain balance and stability.
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Avoid arching your back; keep your spine neutral and aligned while lifting and lowering.
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Focus on using your legs and hips to drive your movement, rather than relying solely on your arms.
Secondary Muscles
While 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 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 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.
