Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundKettlebell
Kettlebell Turkish Get Up (Squat Style)
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- 2
Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
- 3
Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
- 4
Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- 5
Rotate your torso to the left, bringing your left hand to the ground for support.
- 6
Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- 7
From the kneeling position, stand up, keeping the kettlebell extended overhead.
- 8
Reverse the movement to return to the starting position.
- 9
Repeat the exercise on the other side, starting with the kettlebell in your left hand.
Muscles worked
Primary
Glutes
quadriceps
Secondary
quadricepshamstringscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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