Turkish Get-up to Side Plank
- Primary muscles
- Shoulders, Abs
- Secondary muscles
- Triceps
- Equipment
- Other
- Movement pattern
- None
Steps
- 1 Lie on your back with one leg bent, foot flat on the floor, and the same-side arm extended straight up towards the ceiling, holding a weight or making a fist. The other leg is straight and the other arm is extended out to the side.
- 2 Press through your bent foot and roll onto your free elbow, keeping the extended arm straight up and your gaze on your hand.
- 3 Push up onto your free hand, lifting your hips off the floor, still looking at the extended hand.
- 4 Sweep your straight leg back and underneath your body, bringing your knee close to your free hand.
- 5 Come up into a half-kneeling position, with the weight still overhead and your free hand off the floor.
- 6 Stand up by driving through your front foot, bringing your back leg forward to meet it, maintaining the weight overhead.
- 7 From the standing position, place your free hand on the floor directly under your shoulder.
- 8 Pivot your feet and extend your body into a side plank, stacking your feet or placing one in front of the other. Keep the arm with the weight extended straight up towards the ceiling, forming a straight line from your head to your heels.
