How to Do Turkish Get-Up: Muscles Worked & Proper Form

Muscles Worked in Turkish Get-Ups

Primary Muscles Worked

• Abs
• Obliques
• Front deltoids
• Lateral deltoids
• Rear deltoids
• Glutes

Secondary Muscles Worked

• Quads
• Hamstrings
• Traps
• Lats

How to Do Turkish Get-Ups

1. Lie on your back with a dumbbell or kettlebell in one hand, extended straight toward the ceiling. Place your other arm out to the side on the floor for balance.
2. Bend the knee on the same side as the weight, keeping your foot flat on the floor.
3. Keep the weight pressed overhead and rise up onto your elbow, then onto your hand.
4. Lift your hips off the ground and sweep your straight leg back, bringing yourself into a kneeling position under your body.
5. From here, move into a lunge position and stand all the way up with the weight still overhead.
6. Reverse the movement step by step to return to the starting position.
7. Repeat for reps, then switch sides.

Commentary

The Turkish get-up is a full-body exercise that builds strength, stability, mobility, and body control. It is technically demanding but highly effective for developing a strong and stable core, shoulders, and hips. Start light and focus on mastering the technique before increasing the load.