UNILATERAL STRENGTH
EXERCISES
5
5
For your LEGS, ARMS,
ABS + CORE!
Strength Workout
Working one side of the
body at a time.
For
example, doing a single
arm shoulder press, or a
lateral lunge just on the
right leg.
What is Unilateral
Strength Training?
Unilateral Exercises
Benefits include:
✅ Even out muscle
imbalances
✅ Avoid overuse of
dominant limb (injury
prevention)
✅ Engage your ABS +
CORE
Why Train Unilaterally?
Unilateral Exercises
1
LATERAL LUNGE
+ CURL
TARGETS:
Gluteus medius
(outer part of your butt used
for side-to-side movements), quads, hamstrings, inner
thighs, biceps and core.
Full Workout
2
PUSH PRESS +
SLIDER BURPEE
TARGETS:
Shoulders, rear
delts, upper back muscles
(with some assistance from
the lower body) and core.
Full Workout
3
GLUTE BRIDGE, HAMSTRING
CURL + PRESS
TARGETS:
Legs, glutes,
hamstrings, hips, chest,
shoulders, abs and core
Full Workout
4
DEADLIFT +
TOWEL PICKUP
TARGETS:
Legs, hamstrings,
glutes, hips, abs and core.
🌟 A great standing ab
exercise to challenge your
balance + core strength.
Full Workout
5
LUNGE +
SLIDE
TARGETS:
Legs, glutes,
quads (top of the thighs),
hamstrings, calves, chest,
shoulders and core.
Full Workout
Screenshot
Workout
1. Lateral Lunge + Curl
2. Push Press + Slider Burpee
3. Glute Bridge, Hamstring Curl + Press
4. Deadlift + Towel Pickup
5. Lunge + Slide
DO IT:
45 sec work, 15 sec rest.
Full Workout
INCREASE Intensity:
✅ Add towel to increase
core engagement
✅ Add/increase weights
DECREASE Intensity:
✅ Omit towel, step in/
step out
✅ Use bodyweight only
✅ Slow down
Unilateral Strength
TAP BELOW TO
TRY THIS
FULL
40-MINUTE
TOTAL BODY WORKOUT!
Full Workout
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