The Turkish Get-Up’s Many Benefits

Think of it as trouble-shooting for your body:

A full-body exercise

The idea here is to do this full-body movement slowly on both sides to train mobility, strength, balance, and coordination, as you move from lying on the floor to standing up.

Step-by-step:

1. Roll onto your elbow: lie on your back with one knee bent and one arm extended towards the ceiling, keep your eyes on your hand, and roll onto your opposite elbow; if you need to swing your leg or use momentum, strengthen your core first with dead bugs (the exercise, not the deceased creatures), side planks, and bear crawls.
2. Push onto your hand: press up from your elbow onto your hand while keeping your arm stable; if necessary, you can also improve shoulder and wrist stability with reverse tabletop and bear crawls.
3. Lift your hips: drive your hips towards the ceiling; if you can’t lift them fully, strengthen your glutes and improve hip-flexor mobility with glute bridges.
4. Sweep your leg underneath: move your straight leg back underneath your body into a half-kneeling position; if you struggle to lift or move your leg through, strengthen your obliques and hip flexors with side planks with a knee drive.
5. Lift your hand and chest: raise your hand from the floor and bring your chest upright; develop oblique strength and side-body mobility with kneeling windmills.
6. Stand up: drive through your front leg to stand tall with your arm extended overhead; if you need to push off with your back leg or lose your balance, build single-leg strength and stability with single-leg squats and Bulgarian split squats.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

• 4 Tips To Stand Without Using Hands
• How To Stand Up From The Floor Without Kneeling (3 Simple Methods)
• This Mobility Test Is Linked To How Long You’ll Live

Take care!