The turkish get-up: what is it and how to do it

Looking for a full-body movement that challenges your strength, stability, and coordination all at once? Enter the Turkish Get-Up: a centuries-old exercise that has gained modern popularity for its effectiveness and versatility. Whether you’re aiming to bulletproof your shoulders or simply move better, this one exercise has a lot to offer.

In this guide, we’ll break down exactly what the Turkish Get-Up is, what muscles it works, the benefits you’ll gain from practising it, and how to perform it step-by-step. You’ll also learn how to incorporate it into your fitness routine—and why this one move could become your new go-to for assessing mobility and strength.

What is the turkish get-up?

The Turkish Get-Up is a functional exercise that originated from ancient warrior training. Now a staple in modern strength training, it involves moving from a lying position to standing—while holding a weight, usually a dumbbell or kettlebell, extended overhead throughout.

It’s a compound exercise that’s made up of several small movements, and requires mobility, stability, and strength.

Muscles worked by turkish get-ups

What makes the Turkish Get-Up exercise stand out is its ability to activate multiple muscle groups at the same time. As you move through the various phases of the exercise, you’ll engage:

• Shoulders: The deltoids, rotator cuff muscles, and scapular stabilisers are actively engaged to help you maintain stability and control the movement as you stand up.

• Legs: The quadriceps, hamstrings, and calves are activated to stabilise the knee joints and hips without compromising your form and posture.

• Core: You work the rectus abdominis, obliques, and erector spinae as you rise from a supine position to standing.

• Glutes: The gluteus maximus, medius, and minimus are all involved in this exercise, helping you propel your body from the floor and keep your hips stable.

Put simply, it’s a full-body strengthener that leaves no muscle untouched.

Turkish get-up benefits

The Turkish Get-Up is loved by athletes and coaches alike for its ability to build body awareness and resilience—it forces you to focus on each phase of the movement, sharpening your coordination and movement efficiency.

The below step-by-step follows the process of performing a kettlebell Turkish Get-Up, but this can easily be done without a weight or with a dumbbell instead.

Starting position

1. Lie flat on your back and hold a kettlebell in your right hand, arm extended toward the ceiling. Make sure your wrist, elbow, and shoulders are stacked (in a straight line).

2. Bend your right knee and keep your right foot flat on the floor. Extend your left arm and leg at a 45-degree angle from your body, so the left side of your body is in a half-starfish position.

3. Drive your left palm and heel into the floor to steady yourself.

Standing up

1. Engaging your core, slowly drop your bent right knee to your left and roll onto your left forearm, with your chest open towards the ceiling. Keep your right arm holding the weight straight above you at all times and don’t take your eyes off the kettlebell or your fist.

2. Brace your core and push up from your left forearm onto your left hand. You should now be sitting upright, with the kettlebell still locked out overhead.

3. Press your hips off the ground into a bridge position using your left arm and right leg for support. Your left leg stays extended.

4. Sweep your left leg back behind you into a kneeling position. Your left knee should now be under your hip, and your torso vertical.

5. Slowly push off your back foot and rise into a standing lunge, with the kettlebell still overhead.

6. Carefully reverse each step to return to the starting position.

How to incorporate the turkish get-up in your strength training

The Turkish Get-Up is a great exercise for measuring movement and mobility rather than strength. You may want to use it as a standalone exercise to test your mobility on a weekly or monthly basis, using a light weight to reinforce good movement patterns or a heavier weight to challenge yourself.

Alternatively, the Turkish Get-Up would make a great addition to your warm-up routine before other compound exercises such as deadlifts and squats, as it activates stabilising muscles and helps you assess how your body is feeling that day.

How much weight should i use for a turkish get-ups?

Start light, especially when learning the movement. If you’re a beginner, perform a half Turkish Get-Up with no weight or opt for a single 4kg or 8kg dumbbell for your first few attempts.

Focus on perfecting your form before increasing your load—then, once you feel more comfortable with the motion, gradually increase the weight while maintaining proper technique throughout the entire sequence.

A good rule of thumb: if you can’t keep your arm locked out or feel shaky, reduce the weight.

How often should i do turkish get-ups?

It depends on your goals. Because the Turkish Get-Up isn’t primarily a hypertrophy exercise, you generally don’t need to practice it every day. And because this movement requires concentration and precision, less is often more.

For mobility and warm-up purposes, you might benefit from doing Turkish Get-Ups two to three times per week. If you're using this exercise for strength, one or two sessions a week with heavier loads will suffice.

Ready to master the turkish get-up?

The Turkish Get-Up is a powerful addition to any fitness program, enhancing strength, mobility, and coordination all in one move. Whether you're just starting out or refining your form, the support of a well-equipped gym and expert guidance can make all the difference.

Find your local Gym or connect with a personal trainer to get professional instruction and take your training to the next level.