How to Do the Turkish Get-Up
Advanced full body exercise with kettlebell.
The Turkish Get-Up is an advanced-level full body exercise that works several muscles together, led by the full body, using kettlebell. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Full Body
- Primary muscle
- Full Body
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- 2Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
- 3Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
- 4Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- 5Rotate your torso to the left, bringing your left hand to the ground for support.
- 6Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- 7From the kneeling position, stand up, keeping the kettlebell extended overhead.
- 8Reverse the movement to return to the starting position.
- 9Repeat the exercise on the other side, starting with the kettlebell in your left hand.
How to program the Turkish Get-Up
- Do the Turkish Get-Up early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Turkish Get-Up alternatives
No kettlebell? These train the same full body, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Turkish Get-Up is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
Where it fits in your weekly plan
When the free routine generator builds your week, the Turkish Get-Up can land on:
Included when your equipment is set to: Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Turkish Get-Up automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Turkish Get-Up work?
The Turkish Get-Up primarily targets the full body within the full body muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Turkish Get-Up?
You need kettlebell to perform the Turkish Get-Up.
Is the Turkish Get-Up a compound or isolation exercise?
The Turkish Get-Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Turkish Get-Up should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Turkish Get-Up good for beginners?
The Turkish Get-Up is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Turkish Get-Up?
Good substitutes that train the same full body include the Bear Crawl (bodyweight), the Burpee (bodyweight), the Farmer's Walk (dumbbell). Pick the one that matches the equipment you have.
Can I do the Turkish Get-Up at home?
Yes, if you have kettlebell at home. It's an easy movement to keep in a home routine.
