Estimated reading time: 7 minutes

Unilateral Core Exercises

Unilateral core exercises are a game-changer, yet many overlook their importance until injury or performance plateaus strike. I once trained a client who had been lifting weights for years. He was incredibly strong in big lifts like goblet squats, deadlifts, and kettlebell swings, but his back would occasionally “go out,” as he would say.

This wasn’t an age-related issue; instead, he suffered from unaddressed hip mobility limitations, weak hip rotators, and, you guessed it, a lack of deep core strength. To remedy his situation, we included several unilateral core exercises featured in this article into his routine, reducing pain and significantly improving strength and core stability. 

Below are the 11 best unilateral core exercises you need to be doing right now:

• Suitcase Carry
• Kettlebell Anti-Rotation March
• Single Arm Overhead Kettlebell High Knee March
• Half Kneeling Kettlebell Windmill
• Same-Side Deadbug
• Tall Kneeling Anti-Rotation Press (Pallof Press)
• Bear Plank Shoulder Taps
• Plank Reach
• Clock Plank
• Glute Bridge March
• Single-Leg Glute Bridge

Keep reading if you want to move better, lift heavier, and eliminate muscle imbalances just like my clients’.

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Key Takeaways

• Unilateral core exercises build a stronger, more balanced core.
• They help correct imbalances and improve functional strength.
• Adding these exercises to your workout routine reduces injury risk.
• They challenge core stabilization and improve overall athletic performance.

Benefits of Unilateral Exercises

Unilateral core training involves working one side of the body at a time, forcing your core muscles to stabilize and engage more effectively. Unlike bilateral exercises, which often allow the dominant side to compensate for weaknesses, unilateral core exercises improve core stability, correct imbalances, and strengthen neglected muscle groups.

Muscles Targeted in Unilateral Core Exercises

If you want a rock-solid core, understanding the muscle groups engaged in unilateral core exercises is key. These movements don’t just work your abs—they challenge deep stabilizers and supporting muscles that traditional bilateral exercises often overlook.

Primary Muscles Worked:

• Rectus Abdominis (Front Core): The “six-pack” muscle that helps with spinal flexion and core stability.
• Obliques (Side Core): Essential for rotational power and resisting lateral movement.
• Transverse Abdominis (Deep Core): Acts as a built-in weight belt, stabilizing the spine and pelvis.
• Erector Spinae (Lower Back): Helps maintain posture and prevent excessive spinal flexion or extension.
• Quadratus Lumborum (QL): A deep core muscle that plays a key role in lateral stability and lower back support.

The 11 Best Unilateral Core Exercises

These best unilateral core exercises target different muscle groups and movement patterns, ensuring well-rounded strength and stability. Let’s break them down.

1. Suitcase Carry

Hold a kettlebell or dumbbell in one hand and walk while keeping your torso upright.

Muscles Worked: Obliques, core stabilizers, upper back, grip strength.

Equipment Needed: Kettlebell or dumbbell.

Pro Tip: Keep your chest up with your shoulders back and down. Avoid leaning to the side and keep an upright posture

How to Perform:

1. Stand tall with a kettlebell in one hand.
2. Walk forward with controlled steps, engaging your core.
3. Keep your torso upright, and avoid tilting.
4. Switch sides and repeat.

2. Kettlebell Anti-Rotation March

Hold a kettlebell in one hand at chest level and march in controlled fashion for 10 -20 yards.

Muscles Worked: Core muscles, hip flexors, grip strength.

Equipment Needed: Kettlebell.

Pro Tip: Keep your knee at hip height and maintain a strong core throughout.

How to Perform:

1. Hold a kettlebell in one hand at shoulder level.
2. Lift one knee to hip height, keeping balance.
3. Alternate legs in a controlled march.

3. Single Arm Overhead Kettlebell High Knee March

Hold two kettlebells in the rack position and march in place.

Muscles Worked: Core stabilizers, lower back, shoulders grip strength.

Equipment Needed: Kettlebell.

Pro Tip: Engage your core and move slowly to challenge balance.

How to Perform:

1. Hold two kettlebells in rack position and march in place.
2. Keep your torso upright a move in a controlled fashion.

4. Half Kneeling Kettlebell Windmill

 A rotational movement that improves shoulder stability and core strength.

Muscles Worked: Oblique muscles, shoulder stabilizers, core.

Equipment Needed: Kettlebell.

Pro Tip: Move slowly and keep your eyes on the kettlebell.

How to Perform:

1. Start in a half-kneeling position with a kettlebell overhead.
2. Slowly reach down with the opposite hand, keeping the kettlebell stable.
3. Return to the starting position.

5. Same-Side Deadbug

 A core stability movement requiring control and coordination.

Muscles Worked: Deep Core, hip flexors.

Equipment Needed: None.

Pro Tip: Move slowly and keep your lower back flat on the ground.

How to Perform:

1. Lie on your back with your knees bent and arms extended.
2. Extend one arm and the same-side leg simultaneously.
3. Return to the starting position and switch sides.

6. Tall Kneeling Anti-Rotation Press (Pallof Press)

A powerful anti-rotation core exercise using a cable or band for resistance. I prefer using the Keiser functional trainer.

Muscles Worked: Core stabilizers, obliques, shoulders.

Equipment Needed: Resistance band or cable machine.

Pro Tip: Keep a slight bend in your knees for better stability.

How to Perform:

1. Begin in a tall kneeling with a band or cable at chest height.
2. Press the handle straight out, resisting rotation.
3. Hold for a moment, then return.

7. Bear Plank Shoulder Taps

A plank variation that enhances core control and balance in an elevated quadruped position.

Muscles Worked: Core, shoulders, upper back.

Equipment Needed: None.

Pro Tip: Keep hips stable and avoid rotating. Begin with a wide stance if you are an beginner to this exercise.

How to Perform:

1. Get into a bear plank position with your hands under your shoulders and knees under your hips. Your palms should be flat against the floor with your fingers spread and your toes should be digging into the ground.
2. Begin by bracing your core and pushing your stabilizing hand into the floor. Next, raise the opposite hand and tap your shoulder.
3. Alternate sides.

8. Plank Reach

A dynamic plank movement to increase stability.

Muscles Worked: Core, shoulders.

Equipment Needed: None.

Pro Tip: Maintain a straight line from head to heels.

How to Perform:

1. Start in a plank position.
2. Extend one arm forward.
3. Return and switch sides.

9. Clock Plank

The clock plank is a plank variation that challenges rotational stability.

Muscles Worked: Core, shoulders, obliques.

Equipment Needed: None.

Pro Tip: Keep movements controlled to avoid wobbling.

How to Perform:

1. Begin in a plank position.
2. Move one hand forward, then sideways, mimicking a clock.
3. Repeat on both sides.

10. Hip Lift March

 A unilateral glute bridge that improves hip strength and stability.

Muscles Worked: Core, glutes, hamstrings.

Equipment Needed: None.

Pro Tip: Drive through the heel for maximum activation.

How to Perform:

1. Start in a glute bridge position.
2. Lift one knee towards your chest.
3. Lower and switch sides.

11. Single Leg Hip Lift

A unilateral movement to target the glutes and core.

Muscles Worked: Glutes, core, hamstrings.

Equipment Needed: None.

Pro Tip: Avoid arching your lower back.

How to Perform:

1. Lie on your back with one foot on the ground.
2. Lift the opposite leg and push through the heel.
3. Lower and switch sides.

Full-Body Strength & Unilateral Core Workout

Are you ready to build strength and stability with this 9-exercise workout. It features 4 unilateral core exercises from this article to improve balance, correct imbalances, and enhance overall performance. You’ll work your entire body while emphasizing core activation.

Here are the 4 core exercises we use:

1. Plank Shoulder Taps
2. Kettlebell Anti-Rotation March
3. One Leg Hip Lift
4. 1/2 Kneeling Kettlebell Windmill

Workout Instructions:

• Perform 3 sets of each exercise in the tri-set before moving to the next block.
• Perform 12 reps per exercise (unless otherwise noted).
• For the Half-Kneeling Kettlebell Windmill , perform 5 reps per side.
• For Kettlebell Anti-Rotation March, walk 10-20 yards per side.
• For Plank Shoulder Taps, perform 10 reps per side.

Block 1:

• 1A. KB Goblet Squat – 3 x 12
• 1B. One-Arm Cable Row – 3 x 12
• 1C. Plank Shoulder Taps – 3 x 10 each

Block 2:

• 2A. Reaching Single-Leg Deadlift – 3 x 12 each
• 2B. DB Bench Press – 3 x 12
• 2C. Kettlebell Anti-Rotation March 3 x 10-20 yards

Block 3:

• 3A. One-Leg Hip Lift – 3 x 12 each
• 3B. X-Pulldown – 3 x 12
• 3C. 1/2 Kneeling Kettlebell Windmill – 3 x 5 each

Final Thoughts

In conclusion, unilateral core exercises are essential for developing a strong core, improving stability, and reducing muscle imbalances. Whether you’re an athlete, a weekend warrior, or just someone looking  move better, these movements should be part of your routine.

Got questions? Drop them in the comments below—I’d love to hear from you!

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

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