One Sided Workout

A great benefit of unilateral exercises (exercises that focus on one arm or one leg) is that they also train the core. When you do a single leg squat, you give your core a great workout, because it has to support your body. When one foot is unsupported, the muscles in your core engage to balance and stabilize that limb.  Single-leg training also improves control of your hips and lower back, which greatly helps in maintaining neutral posture.  Single-arm training forces you to link your hips to your ribs, allowing you to be strong from top to bottom.

Unilateral exercises work more muscles, balances your strength, hits your core and spine, improves your balance and enhances your speed and agility.  For all these reasons, it is important to incorporate unilateral exercises into your fitness routine!

Be sure to click on any exercise to connect to a video demonstration!


  • 40 seconds on/20 seconds off

  • (try to get at least 12 reps with strength exercises in the 40 seconds)

  • ABAB

  • do RIGHT leg or arm round 1/LEFT leg or arm round 2

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • bands

  • dumbells

  • sand bels

  • TRX band

Warm Up: 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges


A.  one arm row

B.  jump rope

A.  TRX split squat

B.  pretzel plank

A.  pistol squat

B.  bent leg crunch

A.  tricep extension (use band or dumbbell or water jug)

B.  crab walk

A.  jumping jacks

B.  long leg oblique pulse

A.  reverse lunge

B.  standing side leg lift w/band

A.  bicep curl and hold

B. squat and snatch 

A.  one legged deadlift

B.  standing rear raisers w/band

A.  chest press

B.  med ball push up