This post may contain affiliate links. Read the full disclosure here.

gf11 Lower Body | Unilateral Workout

Welcome to my Obliques workout where every move is focused on strengthening your core side muscles – also known as your obliques. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!

Equipment

Interval timer
Dumbbells – Light
Dumbbells – Heavy
Gloves
Water bottle
Mat

Before You Begin

Following a 1-minute warmup, this workout is is made up of 8 unique lower body moves split into two sets – one set standing and one set on the mat. Within the sets there are 4 exercises and they are done all on one leg at a time. The purpose of the workout is to strength train your lower body muscles unilaterally which requires more effort from your core. I used a 10 lb dumbbell.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each exercise in Set #1 on your right side for 30 seconds followed by a 5 second rest between exercises. Immediately continue with those same exercises on your left side.
Follow the same process for Set #2.

Set #1 Standing

  1. Split Stance Dead Lift
  2. Reverse Lunge
  3. Side Lunge
  4. Curtsy Lunge with Double Heel Raise

Set #1 On Mat

  1. Supine Bridge Lift
  2. Seated Abduction
  3. Side-Lying Adduction
  4. All 4’s Rainbows

Similar Posts