Bodyweight

Turkish Get Up To Bridge

The Turkish Get Up To Bridge exercise builds overall body strength, stability and flexibility by moving from a lying position to a bridge, then standing. It targets the core, shoulders, and legs while enhancing balance and coordination.
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Turkish Get Up To Bridge instructions
Step-by-step instructions
1
Start by lying on your back with one arm extended above you, holding a dumbbell or kettlebell.
2
Keep your eyes on the weight and slowly roll onto your side, propping yourself up on your elbow.
3
Continue to rise, pushing up onto your hand, until you are sitting upright.
4
Extend your leg out to the side and under your body, pushing down onto the front foot until you're in a half-kneeling position.
5
Stand up fully, with the weight still above your head. Lower back down in the reverse sequence to complete one rep.
Start by lying on your back with one arm extended above you, holding a dumbbell or kettlebell.
Keep your eyes on the weight and slowly roll onto your side, propping yourself up on your elbow.
Continue to rise, pushing up onto your hand, until you are sitting upright.
Extend your leg out to the side and under your body, pushing down onto the front foot until you're in a half-kneeling position.
Stand up fully, with the weight still above your head. Lower back down in the reverse sequence to complete one rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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