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

The Kettlebell Turkish Get Up (Squat Style) is done kneeling with a kettlebell. Ranked closest by our scoring: the One Leg Squat, the Single Leg Squat (Pistol) Male and the Curtsey Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell Turkish Get Up (Squat Style)

Kettlebell Turkish Get Up (Squat Style)Play demonstration
Primary muscle
Glutes
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Core

How to perform Kettlebell Turkish Get Up (Squat Style)
  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.
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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
    One Leg SquatPlay demonstration

    1. 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
  2. Single Leg Squat (Pistol) MalePlay demonstration

    2. 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
  3. Curtsey SquatPlay demonstration

    3. Curtsey Squat

    67% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  4. Bodyweight Drop Jump SquatPlay demonstration

    4. Bodyweight Drop Jump Squat

    58% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump up explosively, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your feet together.
    5. Land softly on the balls of your feet and immediately drop back into a squat position.
    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: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  5. Jump SquatPlay demonstration

    5. Jump Squat

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    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: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  6. Suspended Split SquatPlay demonstration

    6. Suspended Split Squat

    54% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the quads rather than the glutes.

    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. 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: quads, not glutes
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  7. Split SquatsPlay demonstration

    7. Split Squats

    52% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  8. Potty Squat With SupportPlay demonstration

    8. Potty Squat With Support

    52% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  9. March Sit (Wall)Play demonstration

    9. March Sit (Wall)

    47% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your back against a wall and your feet hip-width apart.
    2. Slowly slide your back down the wall until your knees are bent at a 90-degree angle.
    3. Lift your right foot off the ground and bring your knee towards your chest.
    4. Lower your right foot back down and lift your left foot off the ground, bringing your knee towards your chest.
    5. Continue alternating between lifting your right and left foot for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)
  10. Bodyweight Squatting Row (With Towel)Play demonstration

    10. Bodyweight Squatting Row (With Towel)

    47% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a towel in front of you with your palms facing down.
    2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
    3. As you lower into the squat, simultaneously pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the bottom of the squat, then slowly return to the starting position while extending your arms.
    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: lats, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kettlebell Turkish Get Up (Squat Style)

Why You Might Need a Kettlebell Turkish Get Up (Squat Style) Alternative

You may substitute the Kettlebell Turkish Get Up (squat Style) for many reasons: shoulder or overhead limitations, poor thoracic mobility, lack of a suitable kettlebell, or the need for heavier loading to grow the glutes. Alternatives let you isolate hip extension or increase bilateral load while maintaining glute activation. Use hip-thrust variations to emphasize glute max via horizontal hip extension; choose single-leg moves to tax stabilizers and correct side-to-side imbalances. Cue for any substitute: maintain a neutral spine, brace the core, and focus on producing force through the posterior chain to maximize glute recruitment.

Kettlebell Turkish Get Up (Squat Style) FAQ

What muscles does Kettlebell Turkish Get Up (squat Style) work?

The movement primarily targets the gluteus maximus through hip extension and stresses the quadriceps during the squat portion. It also engages the hamstrings, hip stabilizers, core for anti-rotation, and shoulder stabilizers to hold the kettlebell overhead.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology