Turkish Get-Up (How To, Muscles Worked, Benefits)

The Turkish Get-Up is a full-body strength and stability exercise that challenges coordination, mobility, and control. It involves moving from lying on your back to standing up while holding a weight overhead, then reversing the motion to return to the floor.

This complex movement builds shoulder stability, core strength, and total-body awareness, making it a staple in functional and athletic training programs.

Primary Muscles Worked: Core, Shoulders, Glutes, Hamstrings, Quadriceps
Secondary Muscles Worked: Triceps, Lats, Obliques, Hip Flexors
Equipment Needed: Kettlebell or Dumbbell

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How To Do Turkish Get Ups

Step-by-Step Instructions

1. Set-Up:
   • Lie flat on your back holding a kettlebell or dumbbell in your right hand, arm extended straight toward the ceiling.
   • Bend your right knee and plant that foot flat on the floor.
   • Extend your left arm and leg flat on the floor at about a 45° angle from your body.
2. Execution (Right Side Example):
   • Step 1 – Roll to Elbow: Drive through your right foot and roll onto your left elbow while keeping your right arm vertical.
   • Step 2 – Post to Hand: Push up onto your left hand, sitting tall with your chest lifted.
   • Step 3 – High Bridge: Press through your right foot and left hand to lift your hips off the floor, creating space underneath.
   • Step 4 – Sweep the Leg: Bring your left leg under your body, placing your knee on the floor beneath your hips (half-kneeling position).
   • Step 5 – Lunge to Stand: Shift your weight upright, removing your left hand from the floor, and then drive through your legs to stand tall with the weight still overhead.
   • Reverse the Steps: Slowly lower yourself back to the floor by reversing each movement under control.
3. Tips for Proper Form:
   • Keep your eyes on the weight throughout the entire movement.
   • Move slowly and deliberately; this is a control exercise, not a speed drill.
   • Keep your arm locked out and vertical, don’t let the weight drift forward or back.
   • Maintain tension through your core to stabilize each phase of the lift.

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Key Benefits

• Builds full-body coordination and movement efficiency.
• Strengthens the shoulders and stabilizing muscles.
• Enhances hip and thoracic mobility.
• Improves balance, core stability, and control under load.

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Modifications and Variations

• Easier Option:
  • Perform the movement without weight or with a light shoe balanced on your fist to learn control.
  • Break the Get-Up into segments (e.g., practice the roll to elbow or bridge separately).
• Harder Option:
  • Use a heavier kettlebell or dumbbell.
  • Perform Pause Turkish Get-Ups, holding each position for 2–3 seconds.
  • Add a Press at the top of each phase for additional strength work.

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Common Mistakes

• Rushing the Movement: Move smoothly and under control, speed breaks form.
• Losing Sight of the Weight: Keep your eyes on it for balance and safety.
• Bent Arm Overhead: Keep your working arm locked out to stabilize the shoulder.
• Skipping Steps: Each phase matters, don’t rush from the floor to standing.

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Reps and Sets Recommendations

• For Skill/Control: 2–3 sets of 2–3 reps per side with light weight.
• For Strength/Power: 3–4 sets of 1–2 heavy reps per side.
• For Mobility/Stability: 2–3 sets of 3–5 slow, paused reps per side.

Turkish Get-Up Variations

If you are looking to progress to the full Turkish-get up or just looking for some other unique core/mobility movements, here are some I recommend:

Tall Kneeling Get Up

Start in a tall kneeling position, with both knees down. Grab 2 kettlebells or dumbbells. Press them straight up. Bring one foot up so that you’re in a half-kneeling position, and then stand up. Work your way back down to the starting position. Alternate each leg until you complete your set.

Wide Stance Walk Out

Take a wide stance, think sumo deadlift stance. Hinge at the waist until your hands are on the ground. Slowly walk yourself out until your body is at the top of a push-up position (legs still wide).

Don’t let your waist sag and keep that core activated. Walk your hands back and hinge back to the starting wide stance position.

Front Plank To Side Plank Transitions

Assume a front plank position. Rotate to a side plank. Rotate back to the front plank. Lastly, rotate to the other side plank. Hold each position for 10-20 seconds.

Turkish Get-Up Alternatives

Need an alternative for Turkish Get-ups? Here is a couple of exercises you may be able to try to serve as a replacement.

Need more options? Here are 7 of my favorite Turkish Get-up alternatives.

Windmills

This is a killer alternative. Windmills focus on shoulder stability, core strength, and hip mobility, similar to the Turkish Get-Up.

Here’s the cool part: while you’re keeping one arm extended overhead (like in the Get-Up), you’re hinging at the hips and reaching towards the floor with your other hand. This move challenges your obliques and improves your shoulder stability big time.

Plus, it’s easier to learn than the full Turkish Get-Up but still packs a punch.

Single Leg Deadlift

Another great alternative to the Turkish Get-Up is the Single-Leg Deadlift. Here’s why it’s a solid choice:

The Single-Leg Deadlift demands a lot of balance and core stability, similar to the Turkish Get-Up. When you’re standing on one leg, hinging at the hip, and keeping your body aligned, it requires a ton of control and precision.

This exercise is fantastic for targeting the back of your legs – your hamstrings and glutes. These muscles are crucial for overall strength and athletic performance, much like the comprehensive muscle engagement you get with the Turkish Get-Up.

To maintain balance and proper form during the Single-Leg Deadlift, you need a strong, engaged core. This aspect mirrors the core engagement you’d experience in the Turkish Get-Up.

More Info and Links

Looking for some more great exercises to take your exercise regiment to the next level? Check out our core exercise library and crush your goals!

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