Turkish Wave
Master the first phase of the Turkish Get-Up. This core-intensive movement builds exceptional rotational stability, shoulder control, and midsection strength through a focused, rhythmic flow.
The Turkish Wave is a compound exercise that mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Turkish Wave Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
How to do the Turkish Wave
Setup
Start lying on your back with one leg extended flat on the floor and the other leg bent with your foot planted firmly.
Position
Extend the arm corresponding to your bent leg straight up toward the ceiling, palm facing forward, keeping your gaze fixed on your hand throughout the movement.
Keep your opposite arm resting comfortably by your side, palm down.
Movement
Engage your core and lift your upper body off the ground by pushing through the elbow resting on the floor.
Perform a controlled rotation of your torso toward the ceiling while maintaining your arm extension, effectively 'waving' or twisting through the midsection.
Return with control to the starting lying position.
Complete all repetitions on one side before switching to the other side.
Turkish Wave FAQs
What muscles does the Turkish Wave work?
The Turkish Wave mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Turkish Wave?
None. The Turkish Wave is a bodyweight exercise, so you can do it anywhere.
Is the Turkish Wave a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
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