Turkish Get-up

The Turkish Get-Up is a highly effective core exercise that was used in gyms during the early 20th century before all the modern expensive fitness equipment. It works your arms, shoulders, obliques, hip flexors, quads, glutes, and other muscles.

How to perform the Turkish Get-Up

• With your left hand, pick up a dumbbell that is heavy enough to challenge you.
• Lie on floor, on your back and push the weight upward until the arm is fully extended. Keep the weight in this fully extended upward position throughout the exercise.
• Flex your left leg while keeping the foot flat on the floor and the heel as close to your butt as possible.
• Engage your abs, rolls slightly to the right, and start to lift your trunk, using your right arm for leverage and balance until you are kneeling. Press your right shoulder down and away from your ear and, while pushing off your left foot, lift your right hip and slide your right leg underneath you, until you are resting on your right knee. At this point, your planted right arm, head, and raised left arm will be aligned and your truck will be turned slightly to the right.
• Push off your right hand, twist your trunk so it is vertical and straight, and rise until you are kneeing fully on the right knee with the left leg flexed to 90 degrees.
• Push off your left foot, and pull the right leg forward until you are standing with the weight still fully extended overhead.
  • Prev
  • Next >>