Trainers Say Everyone Needs This Type Of Exercise In Their Routines
Andi Breitowich
Hearst Owned
Whether you realize it or not, it’s natural to have a dominant side of your body. For me, my left side tends to overcompensate and work a bit harder thanks to an old injury on my right. Luckily, there’s a way to recognize and correct those muscle imbalances: unilateral exercises.
“A unilateral exercise is any movement that involves the use of a single limb or one side of the body at a time,” says Mike Hamlin, CSCS, a certified strength and conditioning specialist and founder of Everflex Fitness. For example, think lunges, single-leg squats, and one-arm presses. "Unilateral refers to movements performed independently by one side, and in the fitness space, this contrasts with bilateral exercises, which is when both sides of the body are engaged simultaneously,” he explains.
Meet the expert: Mike Hamlin, CSCS, is a certified strength and conditioning specialist and founder of Everflex Fitness.
You may be wondering, are unilateral exercises really necessary if I train both sides together (efficiency right?)? Yep, they are a must do! “Including unilateral exercises in a routine is important for addressing muscle imbalances, enhancing stability, and promoting functional strength on both sides of the body,” says Hamlin. “By isolating each side, unilateral exercises help correct strength discrepancies between limbs, reduce the risk of injuries, and improve overall athletic performance.”
On the flip side, only training bilaterally can increase the chance of muscle imbalances if you favor one side over the other (even if you do so unintentionally).
That means everyone should hit them regularly. Whether you're shooting for weight loss, injury rehab, building muscle, or something else entirely, it's important to add unilateral exercises in your program.
How Often To Complete Unilateral Exercises
Two to three times per week for muscle building | Three to four times per week combined with bilateral exercises for weight loss benefits | Daily or as prescribed by a physical therapist for injury rehab
Ready to break a sweat and feel the single-sided burn? Here are the 15 best unilateral exercises, according to Hamlin.
15 Best Unilateral Exercises
Good for: Total body | Equipment: Dumbbells, resistance band, kettlebell
Instructions: Choose five to seven moves that target different areas of your body (think a mix of upper and lower body) and perform each move for the designated reps. Then, rest for 60 seconds, and repeat 3 or 4 more rounds.
1) Benefits Of Unilateral Exercises
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Correct muscle imbalances. “Unilateral exercises ensure balanced strength development by addressing discrepancies between the dominant and non-dominant sides, promoting symmetrical muscle growth,” says Hamlin. If one leg is weaker than the other, unilateral exercises can address this imbalance and bring both sides up to speed.
Improve stability. Unlike bilateral moves, unilateral exercises typically engage your stabilizing muscles and enhance joint stability. This is beneficial for injury prevention and overall athletic performance, says Hamlin. For example, a single-leg deadlift engages more stabilizing muscles than a regular deadlift because you must balance and work one leg at a time, he explains.
Enhance core activation. “Unilateral movements require greater core engagement, contributing to improved core strength,” says Hamlin. By training unilaterally, you must engage your *entire* core to support and stabilize the imbalanced side.
Boost athletic performance. “Many sports involve unilateral movements, making these exercises essential for sport-specific training and improving athletic performance,” says Hamlin. Kicking a ball, jumping off one foot, and swinging a racket are all considered unilateral movements, so try training unilaterally to level-up your game.
Prevent injuries. “Incorporating unilateral exercises is beneficial for preventing injuries and aiding rehabilitation by isolating and strengthening specific muscle groups that aren't always challenged by bilateral movements,” says Hamlin. This can also prevent overuse and overtraining injuries if you compensate with your dominant side, he adds.
Andi Breitowich
Hearst Owned
Whether you realize it or not, it’s natural to have a dominant side of your body. For me, my left side tends to overcompensate and work a bit harder thanks to an old injury on my right. Luckily, there’s a way to recognize and correct those muscle imbalances: unilateral exercises.
“A unilateral exercise is any movement that involves the use of a single limb or one side of the body at a time,” says Mike Hamlin, CSCS, a certified strength and conditioning specialist and founder of Everflex Fitness. For example, think lunges, single-leg squats, and one-arm presses. "Unilateral refers to movements performed independently by one side, and in the fitness space, this contrasts with bilateral exercises, which is when both sides of the body are engaged simultaneously,” he explains.
Meet the expert: Mike Hamlin, CSCS, is a certified strength and conditioning specialist and founder of Everflex Fitness.
You may be wondering, are unilateral exercises really necessary if I train both sides together (efficiency right?)? Yep, they are a must do! “Including unilateral exercises in a routine is important for addressing muscle imbalances, enhancing stability, and promoting functional strength on both sides of the body,” says Hamlin. “By isolating each side, unilateral exercises help correct strength discrepancies between limbs, reduce the risk of injuries, and improve overall athletic performance.”
On the flip side, only training bilaterally can increase the chance of muscle imbalances if you favor one side over the other (even if you do so unintentionally).
That means everyone should hit them regularly. Whether you're shooting for weight loss, injury rehab, building muscle, or something else entirely, it's important to add unilateral exercises in your program.
How Often To Complete Unilateral Exercises
Two to three times per week for muscle building | Three to four times per week combined with bilateral exercises for weight loss benefits | Daily or as prescribed by a physical therapist for injury rehab
Ready to break a sweat and feel the single-sided burn? Here are the 15 best unilateral exercises, according to Hamlin.
15 Best Unilateral Exercises
Good for: Total body | Equipment: Dumbbells, resistance band, kettlebell
Instructions: Choose five to seven moves that target different areas of your body (think a mix of upper and lower body) and perform each move for the designated reps. Then, rest for 60 seconds, and repeat 3 or 4 more rounds.
1) Benefits Of Unilateral Exercises
Hearst Owned
Correct muscle imbalances. “Unilateral exercises ensure balanced strength development by addressing discrepancies between the dominant and non-dominant sides, promoting symmetrical muscle growth,” says Hamlin. If one leg is weaker than the other, unilateral exercises can address this imbalance and bring both sides up to speed.
Improve stability. Unlike bilateral moves, unilateral exercises typically engage your stabilizing muscles and enhance joint stability. This is beneficial for injury prevention and overall athletic performance, says Hamlin. For example, a single-leg deadlift engages more stabilizing muscles than a regular deadlift because you must balance and work one leg at a time, he explains.
Enhance core activation. “Unilateral movements require greater core engagement, contributing to improved core strength,” says Hamlin. By training unilaterally, you must engage your *entire* core to support and stabilize the imbalanced side.
Boost athletic performance. “Many sports involve unilateral movements, making these exercises essential for sport-specific training and improving athletic performance,” says Hamlin. Kicking a ball, jumping off one foot, and swinging a racket are all considered unilateral movements, so try training unilaterally to level-up your game.
Prevent injuries. “Incorporating unilateral exercises is beneficial for preventing injuries and aiding rehabilitation by isolating and strengthening specific muscle groups that aren't always challenged by bilateral movements,” says Hamlin. This can also prevent overuse and overtraining injuries if you compensate with your dominant side, he adds.
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Summary
Unilateral exercises, performed independently by one side of the body, are crucial in addressing muscle imbalances and enhancing stability. They help correct strength discrepancies between limbs, reduce injury risk, and improve overall athletic performance. Incorporate unilateral moves like