The Ultimate Unilateral Exercise EVERYONE Should Do!

Strength and Conditioning Coach Dane Miller breaks down the ultimate unilateral exercise that athletes and everyone should do in their workouts.

0:00 – Intro: #1 unilateral exercise (overview)
0:10 – Warm-up 1–2: Plate snatch → hip lock (plate & barbell)
1:08 – Warm-up 3: Lateral hop → hip lock (sets & cues)
1:56 – Skater squat progressions (heel-elevated, giz position, pauses)
3:32 – Single-leg RDL: loading, knee-flexion focus, programming
5:02 – Barbell step-ups (Dr. B cues, push through the knee, variants)
6:59 – Box pistol squats for mobility & strength
8:48 – Lunge trilogy: standard, rotational, and jump lunges
10:48 – The “ultimate” UNILATERAL exercise