Unilateral training: why single-sided exercises boost strength
Key takeaways
- Unilateral training is when you focus on using one side instead of using both sides during a workout.
- Benefits of unilateral training include: improved balance and coordination, correction of muscle imbalances, and injuries prevention.
Unilateral training in strength development
In the world of strength training, most exercises tend to focus on bilateral movements—those that use both sides of the body simultaneously. Some examples of these are squats, deadlifts, and bench presses. While these exercises are effective for building overall strength and power, there is another approach that is often overlooked: unilateral training. Unilateral training is also known as single-sided exercises.
This is because unilateral training involves performing exercises that target one side of the body at a time. Some examples of these exercises are lunges, single-arm presses, or single-leg deadlifts. People often view these exercises as supplementary to bilateral movements but they offer unique benefits that can enhance your overall training program.
In this article, we’ll explore the power of unilateral training. We’ll detail how these exercises improve strength, balance, muscle symmetry, and even reduce the risk of injury.
What is unilateral training?
Unilateral training refers to exercises where one side of the body is worked independently of the other. This can mean using one arm, one leg, or even focusing on one side of the body at a time during a movement. The major difference between unilateral and bilateral exercises lies in the number of limbs involved: bilateral exercises use both limbs together, while unilateral movements isolate one side at a time.
For example, a kettlebell deadlift is a bilateral exercise because both legs and arms are used simultaneously. In contrast, a single-leg Romanian deadlift focuses on one leg at a time, making it a unilateral movement. Similarly, while a barbell bench press works both arms together, a dumbbell bench press allows for unilateral training, if you choose to use one arm at a time.
Though unilateral exercises may seem like simple variations, they provide several advantages over traditional bilateral movements. This makes them essential for a well-rounded fitness routine.
Unilateral training enhances balance and coordination
One of the key benefits of unilateral training is its ability to improve balance and coordination. When performing single-sided exercises, the body is forced to stabilize itself on one leg or arm. This requires greater core activation and neuromuscular control. This is particularly beneficial for athletes and anyone looking to improve functional movement.
Balance is critical not just for athletic performance but for everyday activities. Whether it’s walking, running, or climbing stairs, the body relies on its ability to balance and move efficiently. Unilateral exercises challenge the body’s proprioception, its sense of where it is in space, by forcing it to stabilize each side independently. This improved coordination leads to better movement patterns and a reduced risk of falls or accidents, particularly as we age.
For example, the single-leg squat require the individual to maintain their balance during the movement. These types of exercises improve joint stability and enhance overall body control, which is essential for both athletic performance and daily activities.
Muscle symmetry and imbalance correction
Muscle imbalances are common. This happens if you tend to favor one side of your body during daily activities or in the gym. These imbalances can lead to poor posture, inefficient movement patterns, and even an increased risk of injury. Unilateral exercises can help correct these imbalances by training each side of the body independently.
For instance, if you notice that one arm is significantly stronger than the other, incorporating unilateral exercises such as single-arm dumbbell presses can help even out the strength disparity. By focusing on each side individually, unilateral training ensures that both sides of the body are trained equally. This leads to improved muscle symmetry.
Furthermore, these exercises also allow for better mind-muscle connection. By isolating each limb, you can focus on the targeted muscle more effectively. This ensures that both sides receive the proper attention and work. Over time, this helps prevent one side from compensating for the weaker side, which can prevent injuries and promote better overall strength development.
Injury prevention and rehab
Unilateral training plays a critical role in injury prevention and rehabilitation. In many cases, injuries occur due to weaknesses or imbalances in one side of the body. For example, an individual with a dominant leg may be more prone to injury on the non-dominant side, particularly during dynamic movements like running or jumping.
Incorporating unilateral training into your routine can aid in injury rehabilitation. When recovering from an injury, it’s common for the unaffected limb to become stronger as the body compensates for the injured side. However, focusing on single-sided exercises can help restore balance and strength to the injured limb. For example, after a knee injury, performing single-leg exercises like step-ups or lunges can help rebuild strength in the affected leg, while also preventing the other leg from becoming overly dominant.
Additionally, unilateral training can help improve joint health by strengthening stabilizing muscles that may be neglected during bilateral exercises. These smaller, stabilizing muscles are critical for supporting the larger muscle groups, ensuring proper joint function, and preventing overuse injuries.
Increased core activation
Another significant benefit of unilateral exercises is their ability to engage the core. When you perform exercises like single-arm rows or single-leg deadlifts, your body has to work harder to maintain stability. This increased demand on the core muscles leads to improved core strength and endurance.
The core isn’t just important for lifting heavy weights or performing athletic moves; it’s essential for overall posture and injury prevention. A strong core supports every movement you make, from lifting objects to bending down to tie your shoes. Unilateral training challenges the core in new ways, as it must maintain stability while the body moves in different planes and directions.
For example, a single-arm kettlebell press requires you to stabilize the weight with one arm. This activates the obliques, lower back, and deep abdominal muscles to prevent tilting or rotation. This increased activation of the core leads to better overall core strength, improving athletic performance and reducing the risk of injury.
Greater muscle engagement and fatigue
Incorporating unilateral exercises into your routine can also lead to greater muscle engagement and fatigue which is essential for muscle growth. By focusing on one side at a time, you can push the muscle harder.
Unilateral exercises are performed with less overall weight (due to focusing on one limb). This forces the body to work harder to stabilize. The muscles are also subjected to more time under tension. This extended time under tension promotes muscle breakdown and growth, which is essential for building strength and size.
For example, performing single-leg Romanian deadlifts will engage the hamstrings, glutes, and lower back muscles on one side, leading to greater activation and growth in those muscle groups.
Unilateral training deserves a spot in your routine
Unilateral training offers a range of benefits that can complement and enhance your existing strength training routine. From improving balance and coordination to correcting muscle imbalances and preventing injuries, single-sided exercises provide valuable advantages for both beginners and advanced athletes. Incorporating unilateral exercises into your routine can help boost overall strength, performance, and muscle symmetry. It also reduces the risk of injury. Whether you are looking to enhance your athletic performance or simply build a more balanced and functional body, unilateral training should be a key component of your fitness program. By prioritizing single-sided exercises, you can maximize your strength-building efforts and achieve better results.
Written with the assistance of AI. Reviewed and edited by Marielle Livelo.
