Why Balance Matters: The Importance of Unilateral Training

When most people think of strength training, they often envision classic compound movements like squats, deadlifts, or bench presses, which use multiple muscles and both sides of the body. While these bilateral exercises are foundational to any strength program, there’s a lesser-known but equally powerful approach to consider: unilateral training.

Unilateral exercises, which involve working one limb or side of the body at a time, are a game-changer for addressing muscular imbalances, improving coordination, and boosting overall athleticism. In this article, we’ll break down the importance of unilateral training, how it enhances balance, and why it should be a key part of your routine.

What Is Unilateral Training?

Unilateral exercises involve movements where only one side of the body is actively working at a time. Think of single-leg squats, single-arm presses, lunges, or single-leg deadlifts. These exercises require the stabilizing muscles to work harder to maintain balance, making them a great complement to bilateral exercises, which distribute the load more evenly across both sides of the body.

The Benefits of Unilateral Training

1. Correcting Strength Imbalances

Nearly everyone has strength discrepancies between the left and right sides of their body. Whether due to dominant-side favoritism in daily activities or past injuries, these imbalances can hinder your overall performance and increase the risk of injury. As Kimberly Burke from Colorado State University points out, unilateral training helps identify and correct these discrepancies by isolating each limb, ensuring both sides develop strength and coordination independently (Burke, 2019). This is crucial because these imbalances can lead to compensatory movement patterns, where the stronger side overworks, potentially leading to overuse injuries (Ashmore, 2018).

2. Improved Balance and Stability

One of the most obvious benefits of unilateral exercises is how they challenge your balance and coordination. When you perform a single-leg or single-arm movement, your body must recruit more stabilizer muscles to prevent tipping over or losing form. Over time, this not only improves your overall stability but also translates into better control and posture in your bilateral lifts, sports, and daily activities.

3. Injury Prevention

By addressing imbalances through unilateral training, you can reduce your risk of injury and ensure your body is functioning symmetrically and efficiently. Amy Ashmore, an expert from ACE Fitness, explains that unilateral training plays a crucial role in both injury prevention and rehabilitation (Ashmore, 2018).

4. Core Activation

Unilateral exercises naturally engage the core more than bilateral exercises. For example, when performing a single-arm dumbbell press, your torso must resist the tendency to rotate or lean to one side, which requires significant core stabilization. This makes unilateral training an effective way to build a stronger, more functional core without directly focusing on traditional core exercises like sit-ups or planks.

5. Enhanced Athletic Performance

Many sports and everyday movements require strength and coordination in unilateral positions. Running, for example, is a unilateral activity where each leg is alternately supporting your entire body weight. Likewise, sports like basketball, soccer, tennis, and even cycling involve single-leg or single-arm actions. By training unilaterally, you improve your ability to generate force and control in these real-world situations. Dr. Brad Schoenfeld, a renowned expert in strength and conditioning, highlights the effectiveness of unilateral training in improving strength and power, which are essential for athletic performance (Schoenfeld, 2016).

Top Unilateral Exercises to Incorporate Into Your Routine

1. Single-Leg Deadlift

This exercise targets the hamstrings, glutes, and core, while also challenging balance. It’s a great way to strengthen the posterior chain while addressing any strength discrepancies between the legs.

• Progression: Start with bodyweight, then progress to using dumbbells or a barbell.

2. Bulgarian Split Squat

One of the most effective exercises for targeting the quads, glutes, and stabilizer muscles in the legs. The split squat also requires significant core engagement to maintain balance throughout the movement.

• Progression: Increase the depth of the squat, elevate the rear foot, or add weight. You can also incorporate resistance bands for added hip stability.

3. Single-Arm Dumbbell Press

Whether performed standing or lying on a bench, the single-arm press activates the stabilizers in your shoulder and core, while still providing an excellent challenge for the chest and triceps.

• Progression: Increase the weight, slow down the tempo, or add a pause at the bottom of the movement.

4. Single-Leg Glute Bridge

This unilateral variation of the classic glute bridge emphasizes the glutes, hamstrings, and lower back, while testing your ability to stabilize through the hips and core.

• Progression: Elevate one leg, add weight to the hips, or perform the exercise on an unstable surface like a stability ball.

5. Single-Arm Row

A fantastic exercise for targeting the upper back, lats, and core. The single-arm row can also help correct any muscle imbalances between the sides of your back, improving posture and reducing the risk of injury.

• Progression: Increase the weight, use a more challenging rowing variation, or control the eccentric (lowering) phase of the movement.

How to Incorporate Unilateral Training into Your Program

To get the most out of unilateral training, incorporate it into your routine alongside bilateral exercises. Here’s how:

• Warm-Up: Include unilateral movements in your warm-up to activate stabilizer muscles and improve coordination before your main lifts. For example, single-leg glute bridges or bodyweight lunges can prime your muscles for squats or deadlifts.

• Supplemental Lifts: Add unilateral exercises as accessory movements after your main compound lifts. For instance, if you’re doing barbell squats, follow up with Bulgarian split squats to ensure both legs are working equally hard.

• Active Recovery Days: Unilateral exercises can also be great on active recovery days, focusing on light weights and mobility to improve balance and coordination without taxing your body too much.

Final Thoughts

Incorporating unilateral training into your strength and conditioning routine will not only improve your balance and stability but also help correct strength imbalances, reduce injury risk, and enhance overall athletic performance. Whether you’re an athlete looking to boost your game or someone aiming for functional strength, unilateral exercises offer an array of benefits that complement your bilateral lifts.

By focusing on one side at a time, you’ll develop a stronger, more balanced, and more capable body—one that’s ready to take on the challenges of both the gym and daily life.

Start incorporating these unilateral exercises into your routine today for improved balance and strength! Let me know in the comments which exercise is your favorite, or contact me for a personalized training plan that will help you correct any strength imbalances.

References

1. Ashmore, A. (2018). The Benefits of Unilateral Training. ACE Fitness. Retrieved from https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/

2. Burke, K. (2019). Should you be doing more unilateral training? College of Health and Human Sciences. Retrieved from https://chhs.source.colostate.edu/should-you-be-doing-more-unilateral-training/

3. Schoenfeld, B. (2016). Unilateral Training for Strength and Power. Strength and Conditioning Journal, 38(1), 61-63.

About the Author

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, ACE Certified Group Fitness Instructor, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on Instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

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