The Beginner's Guide to Unilateral Exercises

If you’re looking to get fit and improve your overall health, adding unilateral exercises to your workout routine can be an excellent way to achieve your goals. Unilateral exercises involve working one limb at a time, and they offer numerous benefits, including correcting muscle imbalances, improving core stabilization, reducing injury risk, and developing motor skills.

In this article, we’ll explain what unilateral exercises are, explore their benefits, and show you how to create an exercise plan that incorporates them. We’ll also provide some examples of the best unilateral exercises for every body part, and answer some frequently asked questions to help you get started.

What Are Unilateral Exercises?

Unilateral exercises are movements that involve working one limb at a time, rather than both limbs simultaneously. They can be performed using free weights, machines, or bodyweight, and they can target any muscle group in the body. Common examples of unilateral exercises include lunges, single-leg deadlifts, one-arm rows, and unilateral tricep exercises like single-arm tricep extensions.

Unilateral Exercises Benefits

There are several benefits to incorporating unilateral exercises into your workout routine, including:

1. Correcting Muscle Imbalances: In an exercise, there is always a specific agonist-antagonist relation. However, this relationship is often disturbed due to either a sedentary lifestyle, past injury, or incorrect and inefficient exercise techniques. As a result, some muscles become more robust, and others weaken. Therefore, unilateral training improves the agonist-antagonist relation by reducing the margin of muscle imbalances.

2. Improving Core Stabilization: In unilateral movements, the postural muscles face significant challenges in stabilizing the spine under uneven loads. And a strong core leads to better posture and control in sports performance. In addition, single-leg exercises can also activate stabilizers surrounding the joint. For example, the gluteus medius, a stabilizing muscle, showed increased activation during the unilateral squat compared to bilateral squats.

3. Reducing Injury Risk: Conversely, injuries result from overuse, muscle imbalances, or poor movement control. Unilateral training offers the advantage of isolating movements and thereby joints and muscles to bring symmetry in strength and muscular development. For athletes and performance coaches, the main goal is to optimize sports performance and reduce the risk of injury.

4. Developing Motor Skills: Unilateral exercises can help develop motor skills and coordination, as they require greater use of stabilizing muscles and encourage greater body control. This can be especially helpful for athletes or people looking to improve their sports performance.

The Best Unilateral Exercises for Every Body Part

As with every other kind of exercise, unilateral exercises are more effective when they’re done with proper form and technique. In this section, let’s look at unilateral exercises for each body part and how they are performed.

(A tip before you get started: Remember to start with lighter weights to master the proper form and technique, and gradually increase the weight as you get stronger).

Unilateral Exercises For Upper Body

One-Arm Rows

1. Begin by placing your left knee and left hand on a bench, with your right foot planted firmly on the ground.
2. Hold a dumbbell in your right hand with your palm facing inwards and your arm extended towards the ground.
3.  Keep your back straight and engage your core, then lift the dumbbell towards your chest, keeping your elbow close to your body.
4. Pause at the top of the movement, then slowly lower the dumbbell back towards the ground, keeping your arm straight.
5. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

Single-Arm Tricep Extensions

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing upwards.
2. Extend your arm straight up towards the ceiling, then bend your elbow, lowering the dumbbell behind your head. 
3. Keep your elbow close to your head, then straighten your arm, lifting the dumbbell back towards the ceiling. 
4. Pause at the top of the movement, then slowly lower the dumbbell back behind your head.
5. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

Single-Arm Chest Press

1. Begin by lying on a bench with your feet flat on the ground and a dumbbell in your right hand.
2. Hold the dumbbell with your palm facing towards your feet and your arm extended towards the ceiling.
3. Lower the dumbbell towards your chest, keeping your elbow close to your body.
4. Press the dumbbell back towards the ceiling, extending your arm fully.
5. Complete the desired number of chest press repetitions, then switch sides and repeat with your left arm.

Single-Arm Shoulder Press

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing towards your shoulder.
2. Lift the dumbbell up towards the ceiling, fully extending your arm.
3. Slowly lower the dumbbell back towards your shoulder, keeping your elbow close to your body.
4. Pause at the bottom of the movement, then press the dumbbell back up towards the ceiling.
5. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

Unilateral Exercises For Lower Body

Lunges

1. Begin by standing with your feet shoulder-width apart and your hands on your hips.
2. Take a big step forward with your right foot, then lower your body towards the ground by bending both knees.
3. Keep your back straight and your core engaged, then push back up to a standing position, using your right leg to lift your body back up.
4. Complete the desired number of repetitions, then switch sides and repeat with your left leg.

Single-Leg Deadlifts

1. Begin by standing with your feet shoulder-width apart and a dumbbell in your right hand.
2. Shift your weight onto your left foot, then lift your right foot off the ground.
3. Keeping your back straight and your core engaged, hinge forward at the hips, lowering the dumbbell towards the ground while lifting your right leg behind you.
4. Keep your right leg straight and your foot flexed, then return to a standing position, lifting the dumbbell back up to hip height.
5. Complete the desired number of deadlift repetitions, then switch sides and repeat with your left leg.

Bulgarian Split Squats

1. Begin by standing with your back facing a bench or step, with your feet hip-width apart.
2. Place the toes of your right foot on the bench, then step your left foot forward into a lunge position.
3. Keep your back straight and your core engaged, then lower your body towards the ground by bending both knees.
4. Keep your left knee directly above your ankle and your right foot firmly planted on the bench.
5. Push back up to a standing position, using your left leg to lift your body back up.
6. Complete the desired number of repetitions, then switch sides and repeat with your right leg.

Step-Ups

1. Begin by standing in front of a bench or step, with your feet hip-width apart.
2. Step up onto the bench with your right foot, then lift your left knee towards your chest.
3. Step back down with your left foot, then repeat the movement with your left foot stepping up onto the bench.
4. Complete the desired number of repetitions, alternating legs each time.

Single-Leg Hip Thrusts

1. Begin by lying on your back with your knees bent and your feet flat on the ground.
2. Lift your right leg off the ground and extend it straight up towards the ceiling.
3. Press your left foot into the ground, then lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
4. Lower your hips back down towards the ground, then repeat the movement with your left leg extended towards the ceiling.
5. Complete the desired number of repetitions, alternating legs each time.

Unilateral Exercises For Core

While doing these exercises, remember to focus on good form and technique, and keep your core engaged throughout each exercise to maximise the benefits.

Single-Leg Planks

1. Begin in a plank position, with your forearms on the ground and your elbows directly under your shoulders.
2. Lift one leg off the ground and extend it straight back, keeping your hips level.
3. Hold the position for the desired amount of time, then switch legs and repeat.

Side Planks

1. Begin by lying on your side, with your elbow directly under your shoulder and your legs extended.
2. Lift your hips off the ground, using your core to stabilize your body in a straight line.
3. Hold the position for the desired amount of time, then switch sides and repeat.

Bird Dogs

1. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Extend your right arm straight out in front of you, while simultaneously lifting your left leg straight out behind you.
3. Keep your back straight and your core engaged, then lower your arm and leg back down to the starting position.
4. Repeat the movement with your left arm and right leg.
5. Complete the desired number of repetitions on each side.

Unilateral Exercises for Arms

Single-Arm Bicep Curls

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing upwards.
2. Keep your elbow close to your body and lift the dumbbell towards your shoulder, contracting your bicep muscle.
3. Pause at the top of the movement, then slowly lower the dumbbell back down to the starting position.
4. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

Single-Arm Tricep Extensions

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing upwards.
2. Extend your arm straight up towards the ceiling, then bend your elbow, lowering the dumbbell behind your head.
3. Keep your elbow close to your head, then straighten your arm, lifting the dumbbell back towards the ceiling.
4. Pause at the top of the movement, then slowly lower the dumbbell back behind your head.
5. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

Single-Arm Hammer Curls

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing inwards.
2. Keep your elbow close to your body and lift the dumbbell towards your shoulder, contracting your bicep muscle.
3. Pause at the top of the movement, then slowly lower the dumbbell back down to the starting position.
4. Complete the desired number of repetitions, then switch sides and repeat with your left arm.

How to Create an Exercise Plan with Unilateral Exercises

If you’re working with a coach, discuss how you can include unilateral exercises in your workout plan. But if you’ve decided to go solo, here are a few tips to keep in mind while designing your own workout plan:

1. Start with compound movements: Begin your workout with compound exercises that target multiple muscle groups simultaneously, such as squats, deadlifts, and bench presses.
2. Add unilateral exercises: After your compound exercises, add one or two unilateral exercises that target specific muscle groups.
3. Focus on form and technique: Always prioritize good form and technique over the amount of weight lifted or the number of reps performed. Use lighter weights if necessary to ensure proper form and reduce the risk of injury.
4. Progress gradually: Gradually increase the weight, reps, or sets over time to avoid hitting a plateau and to continue challenging your muscles.
5. Allow for rest and recovery: Be sure to allow your muscles time to rest and recover between workouts, as this is when the muscles actually grow and strengthen.

Final Takeaway

Unilateral exercises are a valuable addition to any workout routine, offering numerous benefits and helping to correct muscle imbalances, improve core stabilisation, reduce injury risk, develop motor skills, and improve balance and coordination. By incorporating unilateral exercises into your workout plan, you can improve your overall fitness and achieve your fitness goals more effectively. Remember to focus on good form and technique, progress gradually, and allow for rest and recovery to get the most out of your unilateral exercises.

FAQs

1. What are unilateral exercises?Unilateral exercises are movements that involve working one limb at a time, rather than both limbs simultaneously. They can be performed using free weights, machines, or bodyweight, and they can target any muscle group in the body.
2. What are the benefits of unilateral exercises?Unilateral exercises offer several benefits, including correcting muscle imbalances, improving core stabilisation, reducing injury risk, developing motor skills, and improving balance and coordination.
3. Can unilateral exercises be done at home?Yes, unilateral exercises can be done at home using bodyweight or simple equipment such as dumbbells or resistance bands.
4. How often should I incorporate unilateral exercises into my workout routine?This will depend on your goals, fitness level, and overall workout plan. As a general rule, it’s a good idea to incorporate unilateral exercises into your workout routine at least once or twice a week.
5. Are there any disadvantages to unilateral exercises?Unilateral exercises can be challenging and may require greater coordination and balance. They can also take longer to perform than bilateral exercises. Additionally, if you have a pre-existing injury or medical condition, you should consult with a doctor or physical therapist before incorporating unilateral exercises into your workout routine.
6. Can unilateral exercises help with muscle imbalances in the lower body?Yes, unilateral exercises can help correct muscle imbalances in the lower body. When one leg is stronger than the other, it can cause uneven loading and increase the risk of injury. By isolating each leg with unilateral exercises, you can ensure that both legs are equally strong and reduce the risk of injury.
7. Are there any unilateral exercises that can be done without weights or equipment?Yes, there are several unilateral exercises that can be done without weights or equipment, such as lunges, single-leg squats, and single-leg calf raises. These exercises use your body weight as resistance and are a great way to improve balance, stability, and overall fitness.
8. Can unilateral exercises be used to improve performance in sports?Yes, unilateral exercises can be used to improve performance in sports. Many sports require athletes to move and stabilise their bodies on one leg or one arm, and unilateral exercises can help develop the strength, stability, and coordination needed for these movements.
9. Can unilateral exercises be done every day?It is not recommended to do unilateral exercises every day, as your muscles need time to rest and recover between workouts. It is generally recommended to give your muscles at least 24 hours of rest between workouts, and to vary your workout routine to target different muscle groups and prevent overuse injuries.
10. Can unilateral exercises be used as a warm-up before bilateral exercises?Yes, unilateral exercises can be used as a warm-up before bilateral exercises to activate the stabiliser muscles and improve muscle symmetry. For example, doing single-leg lunges or single-arm rows before back squats or bench presses can help prepare your muscles for the main lift and reduce the risk of injury.