If you’ve ever tried Pilates, you’ve probably noticed that it often involves doing one exercise on both sides of the body. Although this can be time-consuming, there’s a good reason for it.
Single-arm or single-leg movements are called unilateral exercises and they have unique benefits.
“When you do a unilateral exercise, then you can directly compare strength and mobility side to side,” explains Helen O’Leary, Pilates instructor at Complete Pilates.
Article continues below“And then it is easy to notice whether there is any asymmetry which may need addressing.”
Pilates was originally designed as a rehabilitation system for people with injuries, which is why unilateral exercises are so fundamental to this style of movement.
“Unilateral movements can also be more functional,” adds O’Leary. “They often involve an element of rotation in the body, which means the movement integrates multiple areas of the body.
“Unilateral exercises may also require the opposite, stabilising the body more,” she continues. “For example, standing on one leg: your balance is more challenged and your muscles have to work to stabilize your body over one leg.”
Below, O’Leary has shared four unilateral Pilates exercises you can try at home without any equipment.
1. Single-leg bridge
Sets: 1 Reps: 8 each side
“This exercise works the bottom and the back of the thigh muscles, which are often lacking in strength compared to the big quad muscles on the front of the thighs,” says O’Leary.
“Improving your strength here can improve your power during walking, running, stair climbing and even during lifting.”
How to do it:
- Lie on your back with your knees bent and your feet on the edge of a couch seat or other sturdy, raised platform.
- Engage your core, then lift your left foot off the couch.
- Press down into your right foot to lift your hips until your body is in a straight line from your shoulders to your right knee.
- Slowly lower your hips back to the floor.
- Do all your reps on one side, then switch sides.
Trainer tip: You can also perform this exercise with your feet on the floor.
If working with your feet elevated, you may notice your hamstrings, the muscles in the backs of your thighs, are more active. When your feet are on the floor, you may notice more activity in your glutes, the muscle group in your butt. You can also add weight for more of a challenge.
2. Side-lying leg lift
Sets: 1 Reps: 8 each side
“A side plank or side-lying leg lift is brilliant for challenging the lateral stabilisers of the body,” O’Leary says.
How to do it:
- Lie on your left side with your knees bent, slightly forward of your hips.
- Place your left hand on the floor and extend your arm to lift your torso.
- Lift your hips so your body is in a straight line from knees to head.
- Extend your right leg, flex your foot, and lift your heel to hip height.
- Lower your right heel, gently tap it on the floor, then go straight into the next rep.
- Do all your reps on one side, then switch sides.
Trainer tip: As you move, try to keep your lower back in a neutral position and keep your leg moving in line with your body, without letting it drift forward.
3. Thread the needle
Sets: 1 Reps: 5 each side
“This exercise is great for working on spinal mobility, but it also challenges the muscles of your shoulders through weight bearing on the arms,” O’Leary says.
“Since you are working through one side at a time, you will challenge each shoulder separately, and you will be able to see if one side is stronger than the other,” she adds.
How to do it:
- Get onto your hands and knees, with your knees directly below your hips and your wrists directly below your shoulders.
- Slightly shift your weight back, so that 70% of your weight is on your lower body, and 30% on your arms.
- Move your right hand between your left knee and left hand, rotating your torso to face left and lowering your right shoulder.
- When you can’t reach any further, bend your left elbow and lower your right shoulder and the right side of your face to rest on the mat.
- Extend your left arm straight and rotate your torso to face right, reaching your right hand straight up.
- Lower your right arm and go straight into the next rep.
- Do all your reps on one side, then switch sides.
Trainer tip: To engage the muscles around your shoulder, have the sense that you are pushing the floor away with your hands. This will stop your chest sinking between your arms.
4. Scooter
Sets: 1 Reps: 10 each side
“This standing Pilates exercise is great for building stability around the hip and pelvis,” says O’Leary.
"It is a brilliant functional exercise for any activity where you predominantly take weight onto one leg, so pretty much everything that humans do: walking, running, stair climbing, dancing, skating, tennis and anything where you have to leap or hop."
How to do it:
- Stand with your feet hip-width apart.
- Hinge forward from your hips and push your butt back.
- Holding this half-squat position, lift your left foot just off the floor and slide your big toe behind you until your left leg is fully extended.
- Slowly bring your left foot forward until it’s in line with your right foot.
- Keep your hips square throughout.
- Do all your reps on one side, then switch sides.
Trainer tip: Try to maintain a flat back throughout and maintain the forward lean.