The 3-Step Getup Exercise transforms traditional core workouts by mimicking real-life movements, building total-body strength that lasts well into your later years.
At a Glance
- The Turkish Get-up is a functional exercise that builds core strength, shoulder stability, and hip mobility in one comprehensive movement
- Unlike traditional ab exercises, it engages multiple muscle groups while moving from lying to standing position
- The exercise can be modified for all fitness levels using body weight, light weights, or heavier loads
- Regular practice supports better posture, reduces injury risk, and enhances everyday movement ability
- Recommended frequency: 2-3 sets of 1-2 reps per side, 1-3 times weekly
Why This Exercise Matters for Aging Bodies
Core strength becomes increasingly important as we age, yet many traditional core exercises like crunches can place unnecessary strain on the spine. The Turkish Get-up offers a more comprehensive approach to building functional strength that supports everyday activities. Unlike isolated exercises that target only the abdominals, this movement engages muscles from the chest to the upper thighs, including the often-neglected muscles that support spinal health and posture.
This makes it particularly valuable for adults over 40, who often notice declining mobility and increased risk of falls. The exercise builds the core stability necessary for maintaining balance during everyday movements like getting up from a chair or the floor—a key predictor of longevity and independence in later years.
Core Training Beyond Six-Pack Abs
The core includes far more than just the visible “six-pack” muscles. It encompasses the entire midsection from chest to upper thighs, including external and internal obliques, transverse abdominus, spinal erectors, and hip flexors. These muscles work together to stabilize your spine and transfer force between your upper and lower body during daily activities and exercise.
This integrated approach is exactly what makes the Turkish Get-up so effective. Rather than isolating individual muscles, it trains your core to function as it was designed to—stabilizing your spine while coordinating movement between your limbs. For adults over 40, this translates to better posture, reduced back pain, and improved ability to handle the physical demands of daily life.
How to Perform the 3-Step Getup
The 3-Step Getup simplifies the traditional Turkish Get-up while maintaining its core benefits. Start by lying on your back with your right arm extended toward the ceiling, holding a light weight or no weight at all. Bend your right knee with your foot flat on the floor, keeping your left leg straight. Press through your right foot and elbow to lift your torso to a seated position while keeping your arm vertical.
From the seated position, shift your weight forward to place your left hand on the floor in front of you. Push through both feet and your left hand to lift your hips into a kneeling position, with your right knee bent and left knee on the ground. Finally, stand up by pushing through your right foot. Reverse the movement to return to the starting position, then repeat on the opposite side.
Getting Started Safely
If you’re new to this exercise, begin without any weight to master the movement pattern. Focus on maintaining a straight arm throughout the exercise, which engages shoulder stabilizers and core muscles more effectively. Many beginners make the mistake of rushing through the movements or using momentum instead of controlled strength. Take your time with each step, ensuring proper form before progressing to added weight.
Start with 2-3 sets of 1-2 repetitions on each side, 1-3 times per week. The exercise requires concentration and coordination, so quality matters more than quantity. As your strength and skill improve, you can gradually increase the weight or number of repetitions. The payoff will be improved stability and mobility that supports an active, independent lifestyle for years to come.
