Hop on one leg. Do a single leg deadlift. Try a single arm overhead tricep press.
Adding uni-lateral moves to your workout can prevent injury. Studies found that the non-dominant limb tires faster during exercise, affecting your coordination. This may put stress on ligaments surrounding your joints and lead to strains.
When you work your weaker side on it's own, your stronger side can't pitch in. Single-leg jumps, single leg squats, and one-arm curls can help prevent muscle imbalances between the two sides. Balanced muscles safely perform functional movements such as lifting a child or carrying a heavy box.
Another recent study demonstrated that unilateral plyometrics improved performance more quickly than using both legs. When your center of gravity is askew, additional muscle fibers kick in to stabilize you, leading to faster gains. The body is required to recruit core muscles and secondary movers to complete the movement. This is a great option to maximize limited workout minutes.
Uni-lateral movements are an important addition to your workout. Try incorporating a few this week!