We all have a dominant side – maybe you favor your right hand or left leg without even realizing it. This natural tendency can lead to muscle imbalances, where one side of your body becomes stronger than the other. Left unchecked, these imbalances can increase your risk of injury and hinder your overall athletic performance. The good news? There’s a powerful tool for correcting this: unilateral exercises.
Unlike bilateral exercises (like squats or bench presses) that engage both sides of your body simultaneously, unilateral exercises isolate one side at a time. Think lunges, single-leg squats, or even just using one arm for a bicep curl. By focusing on each limb individually, these exercises help identify and address strength discrepancies, promoting balance and stability.
“Unilateral exercises are crucial for recognizing and correcting muscle imbalances,” explains Mike Hamlin, CSCS, founder of Everflex Fitness. “They enhance your body’s stability and build functional strength on both sides.” This means you move more efficiently in everyday life and athletic endeavors alike.
Ready to strengthen each side equally and unlock your full potential? Here are 15 unilateral exercises that will challenge your body and improve overall muscle balance:
The Top 15 Unilateral Exercises
Equipment: dumbbells, resistance bands, kettlebells
Focus: Total Body Strength & Stability
Lower Body:
- Lunges: A classic for a reason, lunges work major leg muscles (quads, hamstrings, glutes) while challenging balance.
- Reverse Lunges: Similar to forward lunges but in reverse, targeting slightly different muscle groups.
- Bulgarian Split Squats: These take the lunge to the next level by elevating your back foot, increasing intensity and stability demand.
- Single-Leg Deadlifts: Primarily targets hamstrings and glutes while promoting core engagement for balance.
- Pistol Squats (advanced): The ultimate test of single-leg strength and mobility. Progress gradually towards this challenging move.
Upper Body:
- Dumbbell Bench Press (one arm at a time): Isolates each pec effectively, building balanced upper body pushing strength.
- Single-Arm Rows: Builds back thickness and power while emphasizing core stability to prevent leaning.
- One-Arm Overhead Press: Improves shoulder stability and strengthens the whole pressing complex.
- Dumbbell Bicep Curls (alternating arms): Develops bicep strength without relying on your dominant side to compensate.
- Single-Arm Triceps Extensions: Strengthens triceps individually, essential for pushing movements and overall upper body balance.
Core & Full Body:
- Single-Leg Romanian Deadlifts (RDLs): A great exercise for hamstrings, glutes, and core engagement while maintaining balance.
- Single-Leg Glute Bridges: Targets the gluteal muscles individually, improving hip extension strength and stability.
- Walking Lunges with Overhead Press: Combines lower body strength with upper body challenge in a dynamic, functional move.
Dynamic & Functional:
- Side Lunges (each side): Targets inner thigh muscles and improves lateral movement control.
- Turkish Get-Ups (one side at a time): A full-body exercise that demands incredible coordination, strength, and stability throughout the body.
Incorporate Unilateral Exercises for Optimal Results
By regularly incorporating these unilateral exercises into your workout routine, you’ll not only address existing muscle imbalances but also build overall athleticism and reduce injury risk. Aim to perform 2-3 sets of 8-12 reps on each side per exercise. Remember to prioritize proper form over heavy weight to maximize effectiveness and safety.
