Weighted Turkish Get-up to Side Plank
Muscle Groups: Abs, Obliques, Shoulders
Weighted Turkish Get-up to Side Plank focuses on Abs, Obliques, Shoulders, with Lower Back, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Turkish Get-up to Side Plank with proper form and technique.
- 1
Lie on your back with your right knee bent and foot flat on the floor, your left leg extended straight. Hold a kettlebell or dumbbell in your right hand, arm extended straight up towards the ceiling, with your left arm extended out to the side on the floor.
- 2
Press through your right foot and left heel, rolling onto your left elbow while keeping your right arm locked and the weight directly overhead.
- 3
Push through your left hand to lift your torso further, coming to a seated position with your left arm straight and supporting you.
- 4
Lift your hips slightly and sweep your left leg underneath your body, placing your left knee directly under your left hip. You are now in a kneeling lunge position, supported by your left hand, left knee, and right foot.
- 5
Drive through your right foot and left knee to stand up tall, bringing your feet together. The weight remains locked overhead in your right hand.
- 6
From standing, carefully lower the weight from your right hand to your right shoulder. Then, place your right hand on the floor directly under your right shoulder, extending your legs behind you to enter a side plank position on your right side.
- 7
Once in the side plank, transfer the weight from your right shoulder to your left hand, extending your left arm straight up towards the ceiling. Maintain a strong core and keep your hips lifted, forming a straight line from head to heels.
- 8
Carefully lower the weight to your left shoulder, then place your left hand on the floor. Push off the floor with your right hand and stand back up, transferring the weight to your right hand and extending it overhead.
- 9
Step back with your left leg, lowering into a kneeling lunge position with your left knee on the floor. Your right arm remains extended overhead with the weight.
- 10
Place your left hand on the floor behind you, aligning it with your left shoulder.
- 11
Sweep your left leg forward and sit down, transitioning from your left hand to your left elbow.
- 12
Gently lower your torso back to the floor, returning to the starting lying position with the weight overhead.
Secondary Muscles
While Weighted Turkish Get-up to Side Plank primarily targets Abs, Obliques, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Glutes . 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 Weighted Turkish Get-up to Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Turkish Get-up to Side Plank, 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.
