Workouts that include unilateral movements (exercises performed on one side at a time) are extremely beneficial for building balanced strength and stability. According to the American Council on Exercise, these movements can help identify and correct muscle imbalances, improve overall performance, and reduce the risk of injury.
By strengthening your core muscles and strengthening your coordination, unilateral exercises can also improve your posture and increase functional strength. Incorporating single-leg movements loads your body in a unique way, allowing each side to work independently and effectively.
That’s why Or Artzi, CPT, lead group fitness instructor at Equinox and founder of fitness platform Orriors, created this single-leg workout to strengthen both sides of your body.
join the club
If you’re participating in the January 2025 Good Moves Club Winter Challenge (if you haven’t already, sign up here!), this is your week 3, day 20 workout. You can follow the full-length training with Artzi. Training below. This efficient workout includes a warm-up and 6 strength-based exercises.
warming up
Do each exercise for 30 seconds. Complete 1 round.
1. Strike
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Stand with your feet hip-width apart and your arms at your sides. Bend forward at the waist and reach toward the floor. Keeping your feet in place, walk your hands forward and get into a high plank so your shoulders are over your wrists. Pause and engage your core. Return your hands to your feet and return to a standing position. repeat.
2. World’s largest stretch (alternate sides)
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Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists. Bring your right foot forward and place it on the outside of your right hand. Keeping your hips square, lift your right hand toward the ceiling and rotate your chest toward your right leg. Let’s focus our gaze on our fingertips. Pause, then return your right hand to the floor and return your right leg to a plank position. Repeat on the other side. Continue alternating.
3. Cat and Cow Pose (Bitilasana Marjaryasana)
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Get on all fours and place your hands and knees on the floor. Place your elbows and shoulders over your wrists and your hips over your knees. Slowly arch your spine and lower your stomach toward the floor. Look up while pulling your tailbone toward the ceiling (cow pose). Slowly transition into a rounded spine, tilting your pelvis forward and pulling your chin toward your spine (cat pose). Continue alternating between cow and cat poses.
4. Deep squat with thoracic twist (left and right alternating)
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Place your feet slightly wider than shoulder width apart and clasp your hands in front of your chest. Inhale, bend your hips and knees, and lower your butt until your thighs are parallel to the floor (lower if comfortable). As you exhale, press your legs evenly, place your left hand on the floor and, while squatting deeply, raise your right arm to the sky. Twist your torso toward your right hand and reach toward the ceiling. Pause and center your torso. Repeat on the other side. Continue alternating.
5. Hamstring sweep (alternate sides)
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Stand with your feet hip-width apart and your arms hanging by your sides. Bend your left knee slightly and step your right foot forward, bending your toes. The right leg should be straight. Lean your torso forward until it is almost parallel to the floor and extend your arms back. Next, swing your arms forward and up so that your biceps are next to your ears. You should feel a stretch in the muscles in the back of your right thigh. Repeat on the other side. Continue alternating.
6. Jumping Jack
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Stand with your feet together and your arms at your sides. Spread your legs out to the sides while raising your arms above your head. Finish the repetition by jumping your feet together and bringing your arms back to your sides. Keep your toes light and your knees softly bent when jumping. repeat.
training
You will need a bench, couch, or chair to complete this workout. Perform each exercise once, resting for 60 seconds before proceeding to the next round. Do 2-4 rounds in total.
Beginners: Do each exercise for 30 seconds, rest for 30 seconds, then move on to the next exercise. Intermediate: Do each exercise for 40 seconds, rest for 20 seconds, then move on to the next exercise. Advanced: Perform each exercise for 60 seconds before moving on to the next exercise.
1. Single leg hip thrust (both sides separately)
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Sit on the floor with your middle back against the edge of a bench, box, sofa, or wide chair. Clasp your hands in front of your chest. Place your feet on the floor about hip-width apart. You can also turn your feet slightly outward depending on what feels most comfortable. Lift your right knee towards your chest. Squeeze your glutes and push your left leg out to lift your hips toward the ceiling. Keep your back flat and your head facing the wall in front of you. At the highest point of the movement, fully extend your hips and squeeze your glutes to lock your hips. The left shin should be vertical, the left knee should be neutral or slightly externally rotated, and the left leg should form a 90-degree angle. Pause, then slowly lower your hips back to the starting position. Repeat all reps on one leg, then switch sides.
2. Hand release push ups
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Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Bend your elbows at a 45-degree angle to your body and lower your body to the floor. Take your hands off the floor. Return your hands to the floor, press your palms to push off the floor, and return to the high plank, keeping your body in a straight line. repeat.
3. Hollow hold single leg rock
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Lie on your back with your knees bent at 90 degrees, facing the ceiling, and your arms extended so your biceps are near your ears. Raise your head, neck, and shoulders a few inches off the floor. Stretch your left leg straight out in front of you. Move back and forth for the allotted time, then switch legs and repeat.
4. Pendulum lunge (separate sides)
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Stand tall with your feet hip-width apart. Bring your left leg back behind your body and at the same time bend your right knee and lower your hips. Keep your torso straight. Stop when your right knee is at a 90-degree angle and your right thigh is parallel to the floor. Pause briefly, step into your right foot, squeeze your glutes, and stand up while simultaneously bringing your left leg forward into a forward lunge. Repeat this for the allotted time, then switch legs.
5. Superhero with external rotation
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Lie on your stomach with your legs straight behind you and your arms straight out in front of you. Lift your legs and upper body a few inches off the floor. Move your arms out to your sides, then back, then back to your sides, then out in front. repeat.
6. Long jump with walkback
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Stand with your feet hip-width apart. Bend your hips and knees, swing your arms down and behind you, and get into a shallow squat. Push your arms up and jump forward as far as you can. Bend your knees in a squat position to absorb shock and land softly. Keeping your knees bent, take a large step back with your right leg, then your left leg. Take a total of 4 steps back. repeat.
