Advanced
Turkish Getup
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Turkish Getup activates muscles in your upper body that helps improve your posture; it is primarily good to provide mobility, stability, and strength to the shoulders.
Exercise Instructions
-
Step 1
Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest. Bend the knee of the same side to a 90-degree angle. Keep the opposite leg straight and place it 5-10 degrees from the midline of the body. -
Step 2
Start by lifting the dumbbell up to the sky and twisting it with the opposite elbow. Keep the elbow of the arm holding the dumbbell locked. -
Step 3
Raise your hips into the air and slide your straight leg under your body, stepping back and resting on your knee. -
Step 4
Shift your weight from your arm to your knee and front leg, straightening your torso. Get into a standing position, keeping the dumbbell controlled. -
Step 5
Lower slowly back to the ground.
Muscle Groups
Turkish Getup targets Abs, Glutes, Hamstrings, Lower Back, Obliques, Pecs, Quads, Traps, Triceps as seen below.
Exercise Tips
- Make sure you keep your elbow locked throughout the exercise.
- Keep your gaze focused on the dumbbell throughout the movement.
- Take your time and focus on each segment of the exercise.
Turkish Getup To Side Plank
Advanced
Weighted Situp
Intermediate
Standing Side Crunch
Beginner
Dead Bug
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