Turkish Get-Up
A slow, multi-step movement that takes you from lying on the floor to standing and back while holding a weight overhead. It builds shoulder stability, core strength and full-body coordination.
Primary muscles
- Front Delts
- Rotator Cuff
- Obliques
- Glutes (Gluteus Maximus)
Secondary muscles
- Serratus Anterior
- Triceps
- Abs (Rectus Abdominis)
- Quadriceps
- Gluteus Medius
- Traps (Trapezius)
- Sets
- 2–4
- Reps
- 1–3 per side
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back holding a kettlebell with a straight arm above the shoulder. Bend the same-side knee with the foot flat; the other leg and arm lie out at about 45 degrees.
Push through the bent-leg foot and roll onto the opposite elbow, then press up to the hand, eyes on the bell.
Lift the hips into a high bridge, then sweep the straight leg under you to a half-kneeling position.
Lift the hand off the floor and bring the torso upright into a lunge position.
Stand up from the lunge with the bell locked overhead.
Reverse each step slowly to return to the floor, then switch sides.
Breathing: Breathe steadily between steps and exhale during each transition while keeping the trunk braced.
Coaching tips
Eyes on the bell
Arm stays vertical
Slow and deliberate
Packed shoulder
Common mistakes
Rushing through the steps
Letting the arm drift off vertical
Bent wrist or elbow overhead
Losing the hip bridge before the leg sweep
Safety notes
Learn the sequence with no weight or a shoe balanced on the fist before loading.
Keep the working arm locked and bail the bell to the side if control is lost.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.