Everyone has one side of their body that’s dominant. You throw better from one side, you kick better from one side, and likewise, you’re stronger on one side, which is why single-limb exercises are important to help even up the discrepancy. In this workout, you work each leg and arm independently to improve your balance as well as help correct possible muscle inconsistencies. In the long run, this will not only make you stronger and toned all over, but will also help stave off injury.
ONE-ARMED, ONE-LEGGED PLANK
Works: Core, shoulders, back
REPS: Hold for as long as you can during each circuit
Start the movement on your hands and knees, with your spine in neutral (following its natural curves). Holding that position, raise your right arm and left leg off the floor and straighten them. Pull your belly button towards your spine and hold this position for as long as you can, while maintaining good alignment.
ONE-LEGGED OVERHEAD PRESS
Works: Quadriceps, hamstrings, gluteals, shoulders, upper back, core
REPS: 10 for each circuit
Start with your legs straight and feet hip-width apart. Hold a dumbbell in each hand, forearms vertical and hands above your elbows, palms forwards. Place the sole of your right foot on the inside of your left thigh, just above or just below the knee. Once you’re stable, contract your abdominals and press your arms overhead. Pause, then lower the weights back to the starting position.
ONE-LEGGED DEADLIFT TO ROW
Works: Gluteals, hamstrings, back, core
REPS: 8 for each circuit
Hold a pair of dumbbells by your sides and keep your back straight, with core muscles engaged. Hinge forward slowly from the hips as you raise one leg straight behind you. Keep your back parallel to the floor and let the weights hang straight down. Hold this position, then squeeze your shoulder blades and row the weights up into your sides. Lower the weights back to the start.
ONE-LEGGED DUMBELL SQUAT
Works: Gluteals, quadriceps, hamstrings and core
REPS: 8 for each circuit
With a dumbbell in each hand, palms facing inward, balance on your left leg, with your right leg behind you. Bend your supporting knee to lower your body, keeping your back straight and bent knee in line with your foot. Squat down as low as possible, making sure your supporting knee doesn’t extend beyond your toes, then drive up through your heel back to the starting position.