Glutes exercise · kettlebell
Kettlebell Turkish Get Up (Squat Style)
The kettlebell turkish get up (squat style) is a kettlebell exercise that targets the glutes, with the quadriceps, hamstrings and core assisting.
- Target muscle
- Glutes
- Also works
- Quadriceps, hamstrings, core
- Equipment
- Kettlebell
- Body part
- Upper legs
How to do the kettlebell turkish get up (squat style)
- 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.
- Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- Rotate your torso to the left, bringing your left hand to the ground for support.
- Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- From the kneeling position, stand up, keeping the kettlebell extended overhead.
- Reverse the movement to return to the starting position.
- Repeat the exercise on the other side, starting with the kettlebell in your left hand.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The quadriceps, hamstrings and core work as secondary muscles. See all glute exercises or every kettlebell exercise.
