Upper Legs Exercise · Kettlebell

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Kettlebell Turkish Get Up (squat Style)

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.

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Category

Upper Legs

Equipment

Kettlebell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kettlebell Turkish Get Up (squat Style) mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Core.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

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Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

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

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Dumbbell Bench Squat Dumbbell · Glutes

FAQ

What muscles does the Kettlebell Turkish Get Up (squat Style) work?

The Kettlebell Turkish Get Up (squat Style) mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kettlebell Turkish Get Up (squat Style)?

You do the Kettlebell Turkish Get Up (squat Style) with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kettlebell Turkish Get Up (squat Style)?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kettlebell Turkish Get Up (squat Style)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Kettlebell Turkish Get Up (squat Style)?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.