Movement · 61 training options

Unilateral

61 matching training options

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Exercises

Barbell Bulgarian Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Front Rack Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Barbell Front Rack Step-Up
Core, Glutes, Hamstrings, Quads, Upper Back
Barbell Lateral Lunge
Adductors, Core, Glutes, Hamstrings, Quads
Barbell Overhead Lunge
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Barbell Reverse Lunge
Core, Glutes, Hamstrings, Quads
Barbell Split Squat
Core, Glutes, Hamstrings, Hip Stabilizers, Quads
Barbell Step-Up
Calves, Core, Glutes, Hamstrings, Quads
Barbell Walking Lunge
Calves, Core, Glutes, Hamstrings, Quads
Barbell Zercher Lunge
Arms, Core, Glutes, Hamstrings, Quads, Upper Back
Box Step Jump
Calves, Core, Glutes, Hamstrings, Quads
Bulgarian Split Squat
Core, Glutes, Hamstrings, Quads
Dumbbell Bulgarian Split Deadlift
Core, Erectors, Glutes, Hamstrings
Dumbbell Clean & Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Dumbbell Front Rack Walking Lunge
Core, Glutes, Hamstrings, Quads, Shoulders
Dumbbell Snatch
Core, Glutes, Hamstrings, Quads, Shoulders, Traps
Dumbbell Step-Over
Core, Glutes, Hamstrings, Quads
Explosive Step-Up (Plyometrics)
Calves, Core, Glutes, Hamstrings, Quads
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Goblet Reverse Lunge
Core, Glutes, Hamstrings, Quads
Kettlebell Single-Leg Romanian Deadlift
Calves, Core, Erectors, Glutes, Hamstrings, Hip Stabilizers, Obliques
Landmine Press
Chest, Core, Shoulders, Triceps
Landmine Push Press
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Landmine Reverse Lunge to Press
Abs, Calves, Glutes, Hamstrings, Obliques, Quads, Shoulders, Triceps, Upper Back
Landmine Rotational Press
Chest, Core, Glutes, Obliques, Shoulders, Triceps
Landmine Split Jerk
Core, Glutes, Hamstrings, Quads, Shoulders, Triceps
Sandbag Ground-to-Shoulder
Core, Glutes, Hamstrings, Quads, Traps, Upper Back
Sandbag Over Shoulder
Core, Glutes, Grip, Hamstrings, Quads, Shoulders
Sandbag Shoulder Carry
Core, Glutes, Hamstrings, Obliques, Quads, Upper Back
Sandbag Shouldering to Carry
Core, Glutes, Grip, Hamstrings, Quads, Traps, Upper Back
Sandbag Zercher Lunge
Core, Erectors, Glutes, Hamstrings, Quads
Single-Arm Dumbbell Row to Rotation
Lats, Obliques, Rear Delts, Rhomboids, Traps
Single-Leg Alternating Lateral Box Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Hop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Box Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Continuous Lateral Bounds to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Broad Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Jump
Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Depth Drop to Lateral Bound & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Box
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Bound to Vertical Jump & Return
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Bound to Vertical Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Box Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Depth Drop to Jump
Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads
Single-Leg Lateral Skater Hop to Stick
Calves, Core, Glutes, Hamstrings, Hip Stabilizers, Obliques, Quads
Single-Leg RDL (Anti-Rotation)
Core, Glutes, Hamstrings, Lower Back

Workouts

15 min · Intermediate
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
Includes unilateral in linked exercises
30 min · Intermediate
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
Includes unilateral in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes unilateral in linked exercises
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Includes unilateral in linked exercises
45 min · Intermediate
45-Minute Lower Body Strength
Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.
Includes unilateral in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes unilateral in linked exercises
60 min · Advanced
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
Includes unilateral in linked exercises

Programmes

12 weeks · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
Includes unilateral in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes unilateral in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes unilateral in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes unilateral in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes unilateral in linked sessions

Exercises

Barbell Bulgarian Split Squat

Barbell Front Rack Lunge

Barbell Front Rack Step-Up

Barbell Lateral Lunge

Barbell Overhead Lunge

Barbell Reverse Lunge

Barbell Split Squat

Barbell Step-Up

Barbell Walking Lunge

Barbell Zercher Lunge

Box Step Jump

Bulgarian Split Squat

Dumbbell Bulgarian Split Deadlift

Dumbbell Clean & Press

Dumbbell Front Rack Walking Lunge

Dumbbell Snatch

Dumbbell Step-Over

Explosive Step-Up (Plyometrics)

Kettlebell Alternating Snatch

Kettlebell Goblet Reverse Lunge

Kettlebell Single-Leg Romanian Deadlift

Landmine Press

Landmine Push Press

Landmine Reverse Lunge to Press

Landmine Rotational Press

Landmine Split Jerk

Sandbag Ground-to-Shoulder

Sandbag Over Shoulder

Sandbag Shoulder Carry

Sandbag Shouldering to Carry

Sandbag Zercher Lunge

Single-Arm Dumbbell Row to Rotation

Single-Leg Alternating Lateral Box Bounds

Single-Leg Box Hop to Lateral Bound

Single-Leg Box Hop to Lateral Bound & Return

Single-Leg Box Jump

Single-Leg Continuous Lateral Bounds

Single-Leg Continuous Lateral Bounds to Box

Single-Leg Depth Drop to Broad Jump

Single-Leg Depth Drop to Jump

Single-Leg Depth Drop to Lateral Bound

Single-Leg Depth Drop to Lateral Bound & Return

Single-Leg Lateral Bound to Box

Single-Leg Lateral Bound to Vertical Jump & Return

Single-Leg Lateral Box Bound to Vertical Jump

Single-Leg Lateral Box Jump

Single-Leg Lateral Depth Drop to Jump

Single-Leg Lateral Skater Hop to Stick

Single-Leg RDL (Anti-Rotation)

Workouts

15-Minute Kettlebell EMOM

30-Minute HYROX Stations Circuit

30-Minute Sandbag Strongman

45-Minute Dumbbell Fat Loss

45-Minute Lower Body Strength

60-Minute Full-Body Hypertrophy

60-Minute HYROX Half Simulation

Programmes

12-Week HYROX Race Prep

12-Week Muscle Gain

6-Week Fat-Loss Kickstart

8-Week Strength Foundations

8-Week Weight Loss

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