10 Kettlebell Turkish Get Up (squat Style) Alternatives for Glutes

Ranked Kettlebell Turkish Get Up (Squat Style) Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Turkish Get Up (Squat Style) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Pistol Squat

   81% match

   • Glutes
   • Kettlebell
   • Advanced
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
   3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
   4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: standing, not kneeling
2. Play demonstration

   2. Weighted Cossack Squats

   79% match

   • Glutes
   • Weighted
   • Advanced
   • Compound

   Pick this when you want to work the glutes with less balance to manage.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
   2. Hold a weight in front of your chest with both hands.
   3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
   4. Go as low as you can while maintaining balance and keeping your chest up.
   5. Push through the heel of the bent leg to return to the starting position.
   6. Repeat on the other side, alternating between legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
3. 

   3. Kneeling Squat

   77% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
   2. With your head looking forward, sit back with your butt until you touch your calves.
   3. Reverse the motion, returning the torso to an upright position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: kneeling, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
4. 

   4. One-arm Overhead Kettlebell Squats

   76% match

   • Quadriceps
   • Kettlebell
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the quadriceps rather than the glutes.

   How to perform this exercise

   1. Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
   2. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
   3. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quadriceps, not glutes
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: standing, not kneeling
5. Play demonstration

   5. Kneeling Jump Squat

   75% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
   2. Hold a barbell across your upper back, resting it on your shoulders.
   3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
   4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
   5. Land softly back on the ground, bending your knees to absorb the impact.
   6. Immediately go into the next repetition, repeating the jump squat motion.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: kneeling, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
6. Play demonstration

   6. One Leg Squat

   71% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair.
   4. Keep your chest up and your back straight.
   5. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not kneeling
7. Play demonstration

   7. Single Leg Squat (Pistol) Male

   71% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not kneeling
8. Play demonstration

   8. Barbell Full Zercher Squat

   71% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and toes slightly turned out.
   2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
   3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
   4. Keep your knees in line with your toes and your weight in your heels.
   5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
   6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
9. Play demonstration

   9. Frankenstein Squat

   70% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
   2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
   3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
   4. Pause for a moment, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
10. Play demonstration

    10. Kettlebell Front Squat

    69% match

    • Glutes
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the kettlebell with both hands in front of your chest, close to your body.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Kettlebell Turkish Get Up (Squat Style)
    • Equipment: free weights, the same as the Kettlebell Turkish Get Up (Squat Style)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)