How to do the Turkish Get-up

The Turkish Get-up 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 4/5
• Whole body
• No equipment
• One side at a time

Form cues

1. Keep the raised arm straight up the whole time
2. Elbow, hand, hips up, kneel, stand
3. Reverse it slowly to the floor, switch arms halfway

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Whole body — Keep the raised arm pointed at the ceiling

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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