Unilateral Exercises to do at Home

Unilateral exercises are a style of training where you are only working one limb at a time. In most traditional movements we use both limbs simultaneously to complete the task at hand, such as the Squat . when we use both legs to squat with the weight. however, the stronger leg naturally takes the lead during the movement. These exercises are tips from the BODY Slimming Program 21 , If ​​you don’t know this sensational weight loss method, click here .

For this reason, instead of doing traditional exercises using both limbs, try doing the exercises unilaterally, and to maximize the benefits, do all the exercises with one leg or arm and then move on to the other. Also, start the exercises with your weakest leg or arm, and then work your strongest leg or arm.

1. Step-Ups: Step-ups are an exercise that primarily targets the gluteal and hamstring (thigh) muscles, as well as the quadriceps. In addition, to perform this exercise, we will use a box or a bench or it can be done on a ladder. Also read the 10 Exercises to Lose Belly at Home !

• Place your right leg on top of the box and your left leg on the floor.
• Now lift your body up and go down slowly.
• Do 10 reps, then switch legs (Put your right leg where your left leg was and vice versa.)
• Repeat the same amount of repetitions you did with the first leg.
• Do 3 to 4 series.

2. Bulgarian Squat:  This one-legged squat resembles the traditional one, except the unworked leg is supported on a bench for balance. It works the quadriceps and gluteal muscles. So, let’s see how it runs:

• Place one foot in front of your body and the other behind on a bench.
• Lower into a lunge position until your front knee forms a 90 degree angle and your back knee is a few inches off the floor.
• Pause and return to the starting position.
• Keep your head up, back straight and chest out while performing this exercise.
• Repeat for 10 to 15 repetitions.
• Switch legs and repeat the movement.

3. Bridge with low elevation of the glutes: This exercise can be done with the feet flat on the floor or even on a bench. It mainly works the gluteal and hamstring (thigh) muscles. So, let’s see how it runs:

• Lie on the floor with your feet and knees bent.
• Lift one leg off the floor, pulling your knee towards your chest. This will be your starting position.
• Perform the movement by driving through the heel, extending your hips up and lifting your glutes off the floor.
• Extend as far as possible, pause and then return to the starting position.
• Repeat for 10 to 15 repetitions.
• Switch legs and repeat the movement.

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4. Unilateral Leg Raise: This movement requires balance and stability of the trunk, in addition, it works the glutes, hamstrings and helps in strengthening the spine (muscles that support and stabilize the spine). So, let’s see how it runs:

• Stand on one leg, (Right leg), hold a weight on the same side.
• Keeping your right knee slightly bent, perform a stiff leg deadlift by bending your hips, extending your free leg behind you for balance.
• Continue lowering the weight or dumbbell until it is parallel to the floor, then return to an upright position.
• Repeat for 10 to 15 repetitions.
• Switch legs and hands and repeat the movement.

5. Lying Leg Raise: This exercise primarily targets the hamstrings (thigh) muscles. So, let’s see how it is performed: Also read the 10 Exercises to Lose Belly at Home !

• Start by sitting on the floor with your legs extended in front of you and your feet flexed as in the photo.
• Place your hands on the floor beside your hips with your fingers pointed towards your feet.
• Lift and hold your left leg close to the floor.
• Then, push your right heel into the floor and with your arms extended and supporting your weight in your hands, raise your hips as high as possible in a straight body position (ankle to knee to hip to shoulder).
• Lower your hips back to the starting seated position, then quickly and explosively.
• Do 10 to 12 repetitions on each side.

6. Dumbbell Lateral Raise: The side raise strengthens the deltoid (shoulders) and trapezius (upper back) muscles. Also, as time goes on, you will see a better balance of strength between the two sides of your body. So, let’s see how it runs:

• Stand with your feet hip-width apart, hold a dumbbell in a neutral grip (palm facing body).
• Move the dumbbell to the front of your thigh, keeping your elbow slightly bent, a position you want to hold throughout the exercise.
• Lift the dumbbell up and out to the side, elbow and arms going up together in front of the forearm, hand and dumbbell.
• Do not shake or swing the dumbbell up.
• Bring the dumbbell so that it is almost level with your shoulders.
• Slowly return to starting position and repeat for 10 to 15 reps before switching sides.
• Also read the 10 Exercises to Lose Belly at Home !

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