Farmer walks unilaterally

Purpose of the exercise

Aims to improve anti-lateral trunk stability, grip strength and shoulder control. Strengthens oblique abdominal muscles, quadratus lumborum, hip stabilisers and forearms. Supports functional strength and load capacity in asymmetric situations.

Supplies

• Dumbbell or kettlebell

• Flat surface

• Sufficient walking space

Starting position

1. Hold a weight in one hand next to the body

2. Stand upright with feet hip-width apart

3. Shoulders low and stable

4. Core tightened

5. Pelvis neutral

6. Look ahead

Implementation

1. Start walking in a controlled forward direction

2. Keep torso straight without lateral tilt

3. Let the weighted arm hang relaxed but stable

4. Maintain constant tension in core and shoulders

5. Walk with even, controlled steps

6. Stop controlled and switch sides

Points of interest

✓ Keep torso straight and stable
✓ Core continuously tightened
✓ Shoulders low and actively stabilised
✓ Walk controlled and rhythmic
✓ Breathe calmly and evenly

✗ Lateral tilting
✗ Shoulders raised towards ears
✗ Using too heavy weight without control
✗ Fast, uncontrolled passes
✗ Ignoring pain in shoulder or lower back

When this exercise?

The unilateral farmer walk is used to improve asymmetric trunk stability and postural control. The exercise is suitable within rehabilitation programmes that focus on anti-lateral stability and controlled loading, for example for low back or hip pain.

In addition, this exercise is very valuable within strength and performance training for athletes who need to maintain stability under asymmetric loads, such as in contact sports or lifting and carrying. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.