Quick Answer
Lunge-Style Turkish Get-Up is a intermediate 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 Lunge-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, pushing KB up.
- 3
Push up onto left hand.
- 4
Lift hips off floor.
- 5
Sweep left leg back under body into kneeling lunge position (right foot fwd).
- 6
Rise from lunge to standing, KB overhead.
- 7
Reverse steps carefully back to floor.
- 8
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.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Lunge-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 Lunge-Style Turkish Get-Up work?
The Lunge-Style Turkish Get-Up primarily works your shoulders and core. Secondary muscles include the abdominals, hamstrings, quadriceps, triceps and glutes.
What equipment do I need for the Lunge-Style Turkish Get-Up?
The Lunge-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 Lunge-Style Turkish Get-Up suitable for beginners?
The Lunge-Style Turkish Get-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Lunge-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 Lunge-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.