The most functional, balanced strength workouts include movement in multiple planes of motion as well as both unilateral and bilateral exercises.
First off, most of us spend a lot of time in the sagittal plane—which involves front-to-back motion like, step-ups, and presses—and neglect the two other planes of motion, the frontal plane and transverse plane . But life happens in all three planes, whether you’re quickly cutting to the side to dodge an obstacle in your path, or lunging diagonally to wrangle a child.
“In order to be stronger and fitter in those movements, we train similar movements in the gym,” she explains. Unilateral work in particular can also help you identify, and ultimately correct, strength and mobility imbalances that exist side to side. “We all have these tendencies to just rely on one side of our body,” says Delgado-Lugo. “And so by training unilaterally, that gives us a chance to address some of the weaknesses on the sides of our bodies that we don't use as often.” By addressing these imbalances, you can boost your overall strength while reducing your risk of injury.
The workout below, which Delgado-Lugo created for SELF, includes movement in multiple planes of direction as well as a mix of bilateral and unilateral functional exercises. It’s a full-body routine with some
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