How to do a Turkish get-up: from the floor to standing

What this exercise trains

The get-up links lying, sitting, kneeling and standing while one arm keeps a load supported above it. The shoulders and trunk coordinate support as the legs and hips move you through each stage.

Its main value is practising that controlled sequence. Learn the stages without weight and keep the return as deliberate as the ascent. Because it takes time and concentration, it fits skill practice better than a rushed race through repetitions.

Turkish Get-Up

A single held weight makes the transitions between floor and standing a whole-body coordination task. It is useful when you want to practise support while the body changes position. Begin unloaded and learn each stage separately; increasing weight comes after both directions feel reliable.

1. Learn each transition without weight first.
2. From lying with one knee bent and that arm raised, roll onto your elbow and hand, lift your hips, sweep into half-kneeling and stand; reverse slowly with the arm vertical.

Technique points to remember

Break the rise into elbow support, hand support, leg transition, half-kneeling and standing. Pause at each position. If the loaded arm becomes unstable, return to the last controlled support.

Start easier, progress deliberately

Learn the sequence without weight or with a light object. Partial repetitions to hand support are useful before loading the full movement.

Where this exercise fits in your workout

One or two steady repetitions per side give you time for each step. Use a clear space and practise the return too. If one transition is still unsteady, work on that section before adding weight to the full movement.

Warm up with easier sets before these working sets.