How To Master The Turkish Get-Up

There are exercises that look impressive and do very little for you. Then there are moves like the Turkish get-up, which looks a bit chaotic and complex the first time you see it, but turns out to be an incredibly useful exercise you can add to your training. Functional strength, stability, mobility, coordination — all in one movement.

What is a Turkish get-up?

The Turkish get-up is a full-body movement that takes you from lying flat on your back to standing upright, then back down again, all while holding a weight (usually a kettlebell) overhead. That's it. But don't let the simplicity fool you.

It's an exercise that has been used by athletes, physiotherapists and strength coaches for decades because it ticks so many boxes at once. You're moving through multiple planes, loading your shoulder in a way most exercises don't, and demanding that your core and hips work together the whole time. It's the kind of thing that looks effortless on someone who's done it a thousand times, and utterly humbling the first time you give it a go.

What muscles does a Turkish get-up work?

Pretty much everything! But to be more specific, the Turkish get-up targets:

• Shoulders and rotator cuff: keeping the weight stable overhead throughout the movement

• Core: every transition requires your core to brace and control

• Glutes and hips: powering the bridge and the lunge positions

• Lats and upper back: supporting spinal alignment as you move

• Legs: the lunge-to-stand portion loads your quads and hamstrings

It's one of the few exercises that trains stability and strength simultaneously across the whole body. That's why it shows up in everything from strength programs to rehab protocols.

How to do a Turkish get up: step-by-step

Start with bodyweight or a very light kettlebell until you've nailed the pattern. There are five main phases:

Step 1: Start position

Lie on your back. Hold your weight in your right hand, arm extended straight up toward the ceiling. Bend your right knee so your right foot is flat on the floor. Left arm is out at roughly 45 degrees, palm down.

Step 2: Roll to elbow

Keeping your eyes on the weight, press through your left elbow to lift your upper body off the floor. Your right arm stays locked out. Pause here, stay controlled.

Step 3: Press to hand

From your left elbow, press up onto your left hand, keeping it flat on the floor behind you. Your hips should still be down at this point.

Step 4: Hip bridge

Drive through your right foot and left hand to lift your hips off the floor. Get them high. This is the bridge position.

Step 5: Sweep and lunge

Swing your left leg back and through to a kneeling position. You're now in a tall half-kneeling stance, weight still overhead. From here, stand up.

Then reverse every single step back to the floor. That's one rep. Control is the goal here, so move slower if you're feeling wobbly.

Kettlebell Turkish get-up vs. bodyweight

The kettlebell Turkish get-up is the most common weighted version you'll see, but starting with just your fist raised overhead (no weight at all) is genuinely useful. It lets you learn the movement pattern without having to manage external load (and extra burn) at the same time.

Once you're comfortable with the steps, add a light kettlebell or dumbbell. Most people are surprised by how quickly the shoulder fatigue sets in, even with a modest weight, and that's a sign the exercise is doing exactly what it should.

If you don't have a kettlebell, a dumbbell works just as well. The grip is slightly different because of how the weight is balanced, but the mechanics are the same.

Turkish get-up benefits

Why bother even learning an exercise with this many steps? Aside from being genuinely fun for your body and mind, the physical payoff is worth it too for several reasons:

Shoulder health. The Turkish get-up is a great exercise for building shoulder stability and resilience. Every rep loads the shoulder through its full range in a controlled, deliberate way that most pressing movements don't replicate.

Core strength that actually transfers. Unlike a crunch or a sit-up, the get-up demands anti-rotation and full-body bracing. Your core has to work the entire time, not just during a single isolated contraction, and weighted core exercises provide your abs with an even greater challenge.

Better movement quality overall. This exercise tends to clean up your movement patterns and body awareness in other lifts, too. It's the kind of exercise coaches prescribe not just for what it builds physically, but also for that mind-body connection.

Bone and joint longevity. It's a low-impact strength exercise that works through ranges of motion that everyday life often misses. That's a great combination for the health of your bones and joints.

Common mistakes to avoid

• Rushing. This is not a speed exercise. Each transition should be deliberate and controlled.

• Letting your arm drift. The weight should stay stacked directly overhead. If it starts tilting or your elbow bends, the load is probably too heavy. Don't hesitate to pick a lighter weight if it's messing with your form.

• Skipping the return. The way down is just as important as the way up. Don't collapse; reverse each step with the same control.

• Going too heavy too soon. We'll say it again. Start lighter than you think you need to until you've mastered the movement.

How to add the Turkish get-up to your training

Two to three sets of three to five reps per side is a solid starting point, and you can treat it as either a warm-up movement or a standalone strength exercise depending on your session. Because it's technically demanding, it works well at the start of a workout when your focus is fresh!