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Upper Legs Exercise · Kettlebell

Kettlebell Turkish Get Up (squat Style) exercise animation

Kettlebell Turkish Get Up (squat Style)

Category
Upper Legs
Equipment
Kettlebell
Target
Glutes

The squat-style Turkish get-up threads a kettlebell through a series of positions from lying to standing, and the squat variation swaps the usual lunge transition for a full squat under load. It's less about how much weight you use and more about keeping the arm locked vertically overhead through every position change. Most people find the transition into and out of the squat the hardest part to control.

How to Do the Kettlebell Turkish Get Up (squat Style)

  1. Lie on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
  2. Bend your right knee and plant your right foot flat on the ground, keeping your left leg extended.
  3. Press through your right foot to lift your hips off the ground into a bridge position.
  4. Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
  5. Rotate your torso to the left, placing your left hand on the ground for support.
  6. Press through your right foot and left hand to lift your torso off the ground into a kneeling position.
  7. From the kneeling position, stand up while keeping the kettlebell locked out overhead.
  8. Reverse the sequence to return to the starting position.
  9. Repeat the movement on the other side, starting with the kettlebell in your left hand.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Kettlebell Turkish Get Up (squat Style) primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Core.

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Equipment Alternatives

Don't have kettlebell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Kettlebell Turkish Get Up (squat Style) work?
The Kettlebell Turkish Get Up (squat Style) primarily targets the glutes, with the quadriceps and hamstrings, core assisting.
What equipment do I need for the Kettlebell Turkish Get Up (squat Style)?
The Kettlebell Turkish Get Up (squat Style) is done with a kettlebell.
What's a good alternative to the Kettlebell Turkish Get Up (squat Style)?
If you don't have access to a kettlebell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.