How to do the Get Up Without Hands

The Get Up Without Hands is a climb & get up move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Whole body
• No equipment

Form cues

1. Squat deep, then sit back to the floor
2. Reach your arms forward and rock up
3. Stand without using your hands

Muscles worked

Whole body — Stand up with leg power only

More bodyweight full body exercises

Easier → harder

Climb the same move from easier to harder steps. The right step leaves you two or three reps in reserve at the end of 40 seconds.

1. Step 1 · Get Up Without Hands
2. Step 2 · Turkish Get-up

More moves for the same area

• Single-leg StandLevel 1/5
• Heel-to-Toe WalkLevel 1/5
• Bear CrawlLevel 2/5
• Lateral Bear CrawlLevel 2/5
• Leopard CrawlLevel 3/5
• Scorpion ReachLevel 3/5

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