Unilateral

Exercises

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  Barbell Bulgarian Split Squat

  Core, Glutes, Hamstrings, Hip Stabilizers, Quads

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  Barbell Front Rack Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders, Upper Back

• 

  Barbell Front Rack Step-Up

  Core, Glutes, Hamstrings, Quads, Upper Back

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  Barbell Lateral Lunge

  Adductors, Core, Glutes, Hamstrings, Quads

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  Barbell Overhead Lunge

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps

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  Barbell Reverse Lunge

  Core, Glutes, Hamstrings, Quads

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  Barbell Split Squat

  Core, Glutes, Hamstrings, Hip Stabilizers, Quads

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  Barbell Step-Up

  Calves, Core, Glutes, Hamstrings, Quads

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  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

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  Dumbbell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  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

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  Single-Leg Depth Drop to Broad Jump

  Calves, Core, Glutes, Hamstrings, Quads

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  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