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Exercise Library / Turkish Get-Up

Turkish Get-Up

The Turkish get-up takes you from lying on the floor to standing, with a weight held overhead.

Full Body / Functional

What this exercise does

The Turkish get-up takes you from lying on the floor to standing, with a weight held overhead. It builds shoulder stability, core strength and body awareness, and it is slow and demanding.

At a glance

Muscles worked
Full Body, Core, Shoulders
Experience
Advanced

How to do it

  1. Lie on your back holding a light weight straight above your right shoulder. Bend your right knee.
  2. Roll onto your left elbow, then your left hand, keeping your eyes on the weight.
  3. Lift your hips, then sweep your left leg back and kneel.
  4. Stand up, then reverse each step to return to the floor.
  5. Do 2 to 3 slow reps per side.

Common mistakes

  • Letting the weight drift forward.
  • Rushing the transitions.
  • Looking away from the weight.

Make it easier or harder

Make it easier

Practise with no weight, or with a shoe balanced on your fist.

Make it harder

Use a heavier weight.

Keep it safe

Learn each phase with no load first. A coach can help with technique. Stop if you feel unsteady.

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