Kettlebell Turkish Get Up (squat Style)
Learn how to do the Kettlebell Turkish Get Up (squat Style) with proper form and technique. This kettlebell exercise primarily targets your Glutes, with secondary emphasis on Quadriceps, Hamstrings, Core.
How to Do the Kettlebell Turkish Get Up (squat Style)
Follow these steps to perform the Kettlebell Turkish Get Up (squat Style) with correct form:
- 1Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- 2Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
- 3Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
- 4Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- 5Rotate your torso to the left, bringing your left hand to the ground for support.
- 6Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- 7From the kneeling position, stand up, keeping the kettlebell extended overhead.
- 8Reverse the movement to return to the starting position.
- 9Repeat the exercise on the other side, starting with the kettlebell in your left hand.
Kettlebell Turkish Get Up (squat Style) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Kettlebell Turkish Get Up (squat Style)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Kettlebell Turkish Get Up (squat Style) work?
The Kettlebell Turkish Get Up (squat Style) primarily targets your Glutes. Secondary muscles worked include Quadriceps, Hamstrings, Core. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Kettlebell Turkish Get Up (squat Style)?
The Kettlebell Turkish Get Up (squat Style) requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell Turkish Get Up (squat Style) with proper form?
Start by Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. Pressing through your right foot, lift your hips off the ground, coming into a bridge position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Kettlebell Turkish Get Up (squat Style)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Kettlebell Turkish Get Up (squat Style)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Kettlebell Turkish Get Up (squat Style) best for?
The Kettlebell Turkish Get Up (squat Style) fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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