Quick Answer
Squat-Style Turkish Get-Up is a advanced strength exercise that targets your shoulders and core. It uses a kettlebells. Lie on back, KB right hand, arm extended up. Right knee bent, foot flat. Left leg/arm straight out ~45 deg.
Video Tutorial
How to Perform the Squat-Style Turkish Get-Up
- 1
Lie on back, KB right hand, arm extended up. Right knee bent, foot flat. Left leg/arm straight out ~45 deg.
- 2
Roll onto left elbow, push KB up.
- 3
Push up onto left hand.
- 4
Lift hips, sweep left leg through to squat stance.
- 5
Stand up from squat, KB overhead.
- 6
Reverse steps carefully: squat down, sweep leg back, lower hips, lower to elbow, roll to back.
- 7
Repeat reps, switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Squat-Style Turkish Get-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Squat-Style Turkish Get-Up work?
The Squat-Style Turkish Get-Up primarily works your shoulders and core. Secondary muscles include the abdominals, calves, hamstrings, quadriceps, triceps and glutes.
What equipment do I need for the Squat-Style Turkish Get-Up?
The Squat-Style Turkish Get-Up needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Squat-Style Turkish Get-Up suitable for beginners?
The Squat-Style Turkish Get-Up is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Squat-Style Turkish Get-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Squat-Style Turkish Get-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.