Turkish get up

Turkish Get Up (TGU) is one of the most comprehensive functional exercises, engaging almost the entire body in a single, smooth movement sequence. It strengthens muscles, improves trunk stability, coordination, hip and shoulder mobility, and teaches body control in space. The exercise is based on a controlled transition from a lying position to standing with a load held overhead, followed by a return to the starting position along the same path.

Which muscles work during the Turkish Get Up?

• glute muscles
• abdominal muscles (rectus abdominis, obliques, transverse abdominis)
• spinal erectors
• deltoid muscles and shoulder stabilizers

• thigh muscles (quadriceps and hamstrings)
• forearm and grip muscles
• deep core muscles
• scapular stabilizing muscles

Turkish Get Up is a full-body exercise that teaches cooperation between multiple muscle groups at the same time.

Proper technique

1. Grip the kettlebell in your right hand and lie down on your back.
2. Bend your right knee and place the foot firmly on the ground. The left leg remains straight.
3. Position the right arm with the kettlebell vertically above the shoulder wrist stable, kettlebell “bottom up.”
4. Place the left arm on the floor at approximately a 45° angle relative to the torso.
5. The head and eyes remain focused on the kettlebell at all times.

1. Pressing the right foot into the ground, lift the upper body and support yourself on the left forearm.
2. Move from the forearm to the left hand – keep the kettlebell arm vertical at all times.
3. Lift the hips into a hip bridge.
4. Sweep the left leg underneath the torso and place it on the knee (low lunge position).
5. Lift the left hand off the ground and straighten the torso.
6. Stand up fully, feet set hip-width apart, weight positioned over the shoulder.

1. Step back with the leg opposite to the one holding the kettlebell.
2. Lower the knee to the ground, moving into a lunge position.
3. Place the free hand on the floor.
4. Slide the leg out from underneath the body and extend it forward.
5. Lower the hips to the ground.
6. Move from the hand to the forearm, then carefully lower the back onto the mat.
7. Perform the planned number of repetitions and repeat the exercise on the other side.

• Inhale through the nose before each more demanding stage of the movement.
• Exhale when transitioning to the standing position and during stabilization.
• Perform the movement slowly, with full control – this is not a speed exercise, but one focused on precision and stability.

Most common mistakes

• Bending or deviating the kettlebell arm from the vertical position
• Lack of control over the hips and torso
• Rushing and skipping parts of the movement
• Using a kettlebell that is too heavy for the athlete’s abilities
• Lack of shoulder and wrist stability

• Look at the kettlebell for most of the movement – this helps maintain shoulder stability.
• Keep the core and glutes engaged at every stage.
• When transitioning to standing, the knee of the supporting leg should be positioned over the foot.
• Perform the exercise slowly and consciously – quality matters more than the number of repetitions.

What training should you combine the Turkish Get Up with?

This exercise works perfectly as part of:

• functional training
• warm-ups before strength training
• Full Body Workout (FBW) plans
• training focused on improving mobility and stability