Video Demo: How to do a Turkish Get Up

Three Stages to Full Get Up

The good ol' Turkish Get Up looks a bit strange but is a fantastic full body exercise. It’s great for your shoulder stability, body awareness, good for your core and lots more.

It hits all the key areas: stability, mobility and balance - which are so important for your foundations, affecting everything you do.

It's quite divisive - some people love some people hate it! It can also feel a bit odd when you first get started. 

I've broken it down into three stages to help you get to perfect form every time. 

Give it a go yourself and let me know what you think!

Grace xx

 

The Turkish Get Up

Beginners:

Beginners should stick to the first phase: lying on the floor, move up leaning onto forearm, then onto straight arm and then lift the hips up as high as you can and squeeze the glutes. Hold.

To get back to the start, reverse the motion. Lower your bum down then slide down to flat - first straight arm, then forearm on the ground then slide back to lying.

Always looking at the weight in hand.

Reps: 5 times each side

 

Intermediate:

Do phase 1 then when your hips are up high, bring the knee under you to kneeling. Hold.

To get back down, repeat in reverse: bring the leg through, squeeze the bum then back into phase 1.

Reps: 5 times each side

 

Full Movement:

Phases 1 and 2, put body upright then push through your legs and stand up.

Take the leading leg back down, kneel then phase 2 and 1.

Reps: 5 times each side

 

Check out the full video