Exercise
KETTLEBELL TURKISH GET-UP SQUAT
Form cues
About
A transitional phase of the Turkish get-up in which the exerciser moves from a half-kneeling position to a full standing position via a squat pattern. Practiced in isolation as a single-leg squat-to-stand with an overhead stability challenge.
Instructions
Step-by-step technique
Starting Position on the Floor
Lie on your back holding a kettlebell overhead in one hand, arm locked straight.
Bend Same-Side Knee
Bend the same-side knee with foot flat on the floor; extend the other leg.
Roll to Elbow Then Hand
Roll up to your opposite elbow, then press to a straight arm on the floor.
Lift Hips to Half-Kneeling
Lift your hips and sweep the extended leg back to a half-kneeling position.
Step Forward to Squat Stance
From the half-kneeling position, bring your back foot forward to stand into a squat stance.
Drive to Full Stand
Drive through your heels to stand fully upright — KB remains locked overhead.
Reverse the Sequence
Reverse the sequence: squat down, kneeling, hips down, roll back to the floor.
Complete Reps and Switch Arms
Common mistakes
What goes wrong — and why
Front knee caving inward during the squat
Medial knee collapse indicates weak glutes and external hip rotators.
Drive the knee outward over the second toe; engage the glute of the front leg actively throughout the squat.
Overhead arm drifting backward
The bell falling behind the shoulder creates dangerous shoulder stress.
Pack the shoulder and actively press upward throughout the squat phase; the bell stays directly over the shoulder.
Completing only half the squat transition
A partial stand with a bent torso is common when the knee-to-heel alignment is wrong.
Set the rear knee directly behind the hip and the front foot directly under the shoulder before initiating the squat stand.
Variations · Progressions · Regressions
Adaptations for every level
Bodyweight Half-Kneeling to Standing
Practice the squat stand transition without any overhead load to master the footwork and leg mechanics.
Kettlebell TGU Lunge (transitional phase)
Perform the lunge-style stand variation of the TGU for comparison of the two transitional techniques.
Full Turkish Get-Up
Combine all TGU phases for the complete movement, requiring mastery of both the squat and lunge transitions.