Why You Should Be Doing Unilateral Exercises
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Why You Should Be Doing Unilateral Exercises

When it comes to building strength, improving balance, and preventing muscle imbalances, many fitness enthusiasts focus primarily on traditional bilateral exercises like squats and deadlifts. While these compound movements are undoubtedly effective and should be incorporated into most training programs, the benefits of unilateral exercises often go underestimated. Unilateral exercises involve working one side of your body at a time, and they offer a multitude of advantages that can significantly enhance your fitness journey. In this blog, we’ll explore the compelling reasons why you should be incorporating unilateral exercises into your training routine.

Muscle Imbalance Prevention

One of the most significant advantages of unilateral exercises is their ability to address and prevent muscle imbalances. Our bodies aren’t perfectly symmetrical, and certain muscles may be stronger on one side than the other. Unilateral exercises force each side of the body to work independently, ensuring that weaker muscles get the attention they need to catch up. This can help minimise the risk of injuries and postural issues that arise from muscle imbalances.

Enhanced Core Strength

Unilateral exercises engage your core muscles in a unique way. Balancing and stabilising your body during these exercises requires your core muscles to work overtime to keep you steady. This engagement not only helps build core strength but also improves overall stability and functional strength, which are crucial for everyday activities as well as more complex athletic movements.

Improved Balance and Coordination

Balance and coordination are vital components of physical fitness, especially as we age. Unilateral exercises challenge your body’s ability to maintain stability on one leg or arm, thereby enhancing your proprioception (awareness of your body in space) and coordination. This improvement translates into better athletic performance and reduced risk of falls and injuries.

Specificity for Sports and Real-Life Activities

In many sports and daily activities, you’re required to exert force or perform movements using one limb at a time. Unilateral exercises replicate these demands more effectively than bilateral exercises. By incorporating movements like single-leg squats, lunges, and one-arm rows, you can train your body to better handle the demands of your chosen sport or everyday tasks.

Improved Mobility

Incorporating unilateral exercises into your training program contributes significantly to improved mobility. The nature of these exercises demands that you engage and stabilise muscles in various ranges of motion. Consequently, your joints become accustomed to moving freely, enhancing your overall mobility. This newfound mobility transcends your workouts and seeps into your daily life, making routine tasks feel more effortless and enjoyable.

Injury Rehabilitation and Prevention

Unilateral exercises are valuable tools in injury rehabilitation. When recovering from an injury, it’s common for one side of the body to be weaker than the other. Unilateral exercises allow you to focus on rebuilding strength in the weaker side while avoiding overloading the injured area. Additionally, by strengthening the supporting muscles around an injury-prone joint, you can reduce the risk of future injuries.


While bilateral exercises undoubtedly play a crucial role in building strength and muscle mass, the benefits of unilateral exercises cannot be ignored. Incorporating single-limb movements into your workout routine offers a range of advantages, from preventing muscle imbalances to improving core strength, balance, coordination, and injury resilience. By complementing your training with exercises like step-ups, Bulgarian split squats, and one-arm presses, you’ll not only experience more comprehensive physical development but also set yourself up for success in daily activities, sports and overall long-term fitness.