Turkish Get-up

Overview

How to do it

1. 1

   Step 1

   Start on the floor with your right knee bent and your right foot flat on the ground. Keep your left leg straight to set up the movement.

2. 2

   Step 2

   Grip a kettlebell or dumbbell in your right hand. Stack your wrist, elbow, and shoulder in a vertical line. Extend your left arm out to the side and place the hand flat on the floor for support.

3. 3

   Step 3

   Tighten your abs, inhale, and lift your torso from the floor. Keep your right arm straight and the kettlebell directly over your shoulder joint. Drive through your left arm until your torso is upright and you are seated.

4. 4

   Step 4

   Keep the kettlebell over your right shoulder and your left hand on the floor for support. Bend your left leg and set the knee down as you rise. Hold your back straight, lift your torso higher, and take your left hand off the floor.

5. 5

   Step 5

   Bring your hips square to form a stable lunge. Take another breath, then lift your left knee and step onto the left foot. Stand by extending your knees and hips. Keep the kettlebell over your shoulder and do not bend your elbow.

6. 6

   Step 6

   To reverse the movement, step back into a lunge, lift your left foot from the floor, lower onto your left knee, and rotate the left leg behind your body.

7. 7

   Step 7

   Next, set your left hand on the floor, extend your left leg out in front of you, and return to the seated position without straightening the right knee. Keep the kettlebell over your right shoulder.

8. 8

   Step 8

   Bend your left arm to lower your torso farther, then carefully lie back down into the starting position without bending your right arm.

Muscles worked

Target

Shoulder، Traps، Rectus Abdominis، Obliques، Latissimus Dorsi، Erector Spinae، Triceps، Gluteus، Quadriceps، Hamstring، Hip Flexor، Calves