Turkish Get-Up
The turkish get-up is a full-body exercise that primarily trains the shoulders and core, with the glutes, quads and obliques assisting. Equipment: dumbbells. Suited to advanced lifters.
- Primary muscles
- Shoulders And Core
- Secondary muscles
- glutes, quads and obliques
- Muscle group
- core
- Equipment
- dumbbells
- Movement pattern
- Full-Body
- Difficulty
- Advanced
- Also searched as
- turkish get up, turkish get ups, turkish getup
Complete turkish get-up guides
- Proper formTurkish Get-up: Proper Form, Step by StepClear, evidence-aware guide to Turkish get-up form: setup, detailed step-by-step cues, breathing, tempo, programming notes, common mistakes with fixes, and safety guidance.
- Muscles workedTurkish Get-up: Muscles Worked and Solid AlternativesClear breakdown of which muscles the Turkish get-up trains, how to program it, and 3–4 practical alternatives depending on equipment, injuries, or plateaus.
- Sets and repsHow Many Sets and Reps for the Turkish Get-up?Clear, evidence-aware set/rep/frequency ranges for Turkish get-ups by goal, progressive week-to-week guidance, and simple rules for when to add weight vs reps.
- Common mistakesThe Most Common Turkish Get-up Mistakes (and How to Fix Them)Identify the 6 most common Turkish get-up mistakes, why they happen, what you lose or risk, and one clear fix per error to build safe, efficient progress with the TGU.
- At-home alternativesTurkish Get-up Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the Turkish get-up using bodyweight, dumbbells, or bands. What each preserves, what it loses, and when to choose a gym.
Related exercises
Train the same muscles or the same movement pattern.
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