The Turkish get-up is a compound exercise that engages a wide range of muscles throughout the body. Here are the key muscle groups worked during the Turkish get-up:
The shoulder muscles, including the deltoids, rotator cuff, and upper back muscles, are heavily engaged to stabilize the weight overhead throughout the movement.
The abdominal, oblique, and lower back muscles are heavily recruited to maintain a strong, stable core throughout the exercise. This is essential for transferring force and maintaining proper form.
The hip flexors, such as the iliopsoas and rectus femoris, are activated during the initial phase of the movement when rising from the floor.
The quadriceps muscles, particularly the rectus femoris and vastus muscles, are engaged to extend the knee and drive the leg into the standing position.
The hamstring muscles, including the biceps femoris, semitendinosus, and semimembranosus, work to control the lowering of the body and provide hip and knee stability.
The gluteal muscles, such as the gluteus maximus, medius, and minimus, are activated to extend the hip and provide stability during the standing portion of the exercise.
The triceps brachii are engaged to extend the arm and support the weight overhead throughout the movement.
The forearm muscles, including the wrist flexors and extensors, as well as the grip strength, are challenged to maintain control of the weight.
Numerous smaller stabilizing muscles, such as the erector spinae, trapezius, and serratus anterior, work to maintain proper alignment and posture throughout the exercise.
By targeting such a wide range of muscles, the Turkish get-up is an excellent full-body exercise that can improve overall strength, stability, and functional movement patterns. Proper form and
controlled execution are crucial to maximizing the benefits and avoiding potential injuries.
