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 your right knee bent and foot flat on the floor. Extend your left leg out at a 45-degree angle, and extend your left arm out at a 45-degree angle.
- 2
Hold a weight in your right hand, extending your arm straight up towards the ceiling with your wrist straight.
- 3
Press through your right foot and roll onto your left elbow, keeping your right arm extended overhead and your eyes on the weight.
- 4
Push off your left elbow to come up onto your left hand, keeping your left arm straight and strong, directly under your shoulder.
- 5
Lift your hips slightly and sweep your left leg back and under your body. Place your left knee on the floor in line with your left hand and right foot.
- 6
Bring your torso upright into a kneeling lunge position, with your left knee on the floor. Your right arm remains extended overhead.
- 7
Push through your right foot and left knee to stand up tall. Bring your left foot forward to meet your right, standing with both feet shoulder-width apart.
- 8
Step back with your left leg, lowering your left knee to the floor into a kneeling lunge position. Keep your torso upright and your right arm extended overhead.
- 9
Place your left hand on the floor, directly under your left shoulder, maintaining a straight left arm.
- 10
Lift your hips slightly and sweep your left leg forward and through, extending it out to the side at a 45-degree angle.
- 11
Slowly lower yourself down onto your left elbow, maintaining control of the weight overhead.
- 12
Continue to lower yourself all the way back down onto your back, returning to the starting position.
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.
