Turkish Get-up Form



by Becca Egan, BS, NASM-CPT

Exercise: Turkish get ups

Muscle Groups Targeted: All

Importance: The Turkish get-up is a total-body exercise that increases torso stabilization and overall strength. It's a very functional movement and includes many of the most basic human movement patterns.

Proper Form:

  • Lie on your back on the floor and hold a dumbbell or kettlebell in one hand with your arm fully extended above your chest
  • Bend the knee of the same side to a 90-degree angle
  • Keep your opposite leg straight, and place it 5-10 degrees away from the midline of your body
  • Start by lifting the dumbbell to the sky, and crunching onto your opposite elbow, keep the elbow of the arm holding the dumbbell locked out
  • Push your hips in the air and sweep the straight leg underneath the body, stepping back and settling onto your knee
  • Shift the weight away from your hand and onto your knee and front foot as you bring your torso upright
  • Push to a standing position, keeping the dumbbell lifted the entire time.
  • Work backwards starting with the movement you just completed and end back on the ground
  • Switch sides and repeat


  •  Start with light weight until you get the movement pattern down and then slowly move up to heavier weights.
  • Make sure you are in control of your core the entire time to avoid injury.
  • The movement is great for warming up before any weight lifting workout.

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