Bodyweight Unilateral Strength — Session 10

35-minute intermediate strength workout for unilateral strength, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Ad

Duration

35 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

core, glutes, hamstrings, quads

Exercises

1. 1. Reverse lunge

   3 sets · 10-12 reps

   Step back and control the front knee. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Single-leg glute bridge

   3 sets · 10-12 reps

   Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Split squat

   3 sets · 10-12 reps

   Lower vertically and keep your front foot firmly planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Side plank

   3 sets · 30-45 sec reps

   Lift hips and keep shoulders stacked. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dead bug

   3 sets · 10-12 reps

   Keep lower back gently supported as opposite limbs extend. Rest 45-90 seconds between sets; use a load that allows controlled technique.