Strength training often focuses on bilateral movements exercises where both sides of the body work together, like squats, deadlifts, or bench presses. However, unilateral training, which involves working one side of the body at a time, is a game-changer for strength and stability. Whether you're an athlete looking to enhance performance, a fitness enthusiast seeking better balance, or someone recovering from an injury, incorporating unilateral exercises into your training routine can lead to significant gains.
Understanding Unilateral Training
What is Unilateral Training?
Unilateral training involves movements that target one limb at a time, such as single-leg squats or one-arm presses. Unlike bilateral exercises, which evenly distribute force, unilateral training forces the body to stabilise and compensate for strength imbalances.
Why Does It Matter?
Many daily activities like walking, running, climbing stairs are unilateral by nature. Training one side at a time better mimics real-life movements and improves functional strength, making it easier to perform daily tasks and excel in sports.
The Science Behind Unilateral Training
Muscle Activation and Core Engagement
Unilateral exercises require increased core engagement to maintain stability. Because one side of the body is working independently, the core muscles are forced to counterbalance and stabilise movement, leading to greater muscle activation compared to traditional bilateral exercises.
Improved Neuromuscular Coordination
Performing single-limb exercises enhances neuromuscular communication, which is crucial for improving reaction times, agility, and movement efficiency. This makes unilateral training highly beneficial for athletes, runners, and cyclists looking to develop better coordination.
Key Benefits of Unilateral Training
1. Corrects Muscle Imbalances
Most people have a dominant side that is naturally stronger. Over time, this can lead to muscle imbalances, affecting posture, movement and even causing injury. Unilateral training isolates weaker muscles, helping to even out strength discrepancies and ensure balanced muscle development.
2. Enhances Core Stability and Balance
Since unilateral exercises create an unstable environment, they require the core muscles to work harder to maintain balance. This translates to improved stability, which is particularly beneficial for:
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Runners and cyclists need core strength for endurance.
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Older adults looking to prevent falls and maintain mobility.
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Athletes require agility and coordination in sports.
3. Increases Functional Strength
Unilateral movements mimic everyday activities, making them more functional than some traditional exercises. Whether it’s lifting grocery bags, climbing stairs, or playing sports, strengthening each side independently improves real-world strength and performance.
4. Reduces Risk of Injury
Imbalances in strength and mobility often contribute to injuries. Unilateral training can identify and correct weak points, reducing stress on the lower back, knees, and shoulders. It is particularly useful for injury prevention in sports and rehabilitation post-injury.
5. Enhances Athletic Performance
Athletes rely on explosive power, speed, and stability. Unilateral training improves movement efficiency, ensuring that each side of the body can produce force independently. This is crucial for sports like:
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Running and cycling, where leg symmetry is essential.
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Tennis and basketball require agility and quick directional changes.
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Football and rugby, where unilateral strength contributes to better acceleration and balance.
Best Unilateral Strength Training Exercises
Lower Body Unilateral Exercises
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Single-Leg Squats – Develop leg strength and balance.
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Bulgarian Split Squats – Engage quads, hamstrings, and glutes while improving stability.
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Step-Ups – Enhance power and coordination.
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Single-Leg Deadlifts – Strengthen the posterior chain and improve balance.
Upper Body Unilateral Exercises
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Single-Arm Dumbbell Press – Improves shoulder strength and core stability.
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One-Arm Row – Strengthens the back and prevents imbalances.
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Single-Arm Overhead Press – Builds unilateral shoulder strength.
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Single-Arm Chest Press – Improves pec activation and core engagement.
Core and Stability Workouts
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Side Planks – Develop oblique and lateral stability.
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Single-Leg Glute Bridge – Strengthens glutes and stabilises the lower back.
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Unilateral Farmer’s Carry – Challenges grip strength and core endurance.
How to Integrate Unilateral Training Into Your Routine
Start With Body Weight
If you're new to unilateral training, begin with bodyweight exercises before adding resistance. Master the movement pattern first to ensure proper form and stability.
Use Progressive Overload
As strength improves, gradually increase resistance using dumbbells, kettlebells, or Speediance Smart Gym, which offers digital weight adjustments for precise strength progression.
Train Both Sides Equally
It's common to have one side stronger than the other. Ensure equal training volume on both sides to balance out asymmetries over time.
Why Speediance Smart Gym is Perfect for Unilateral Training
Unilateral training requires controlled resistance and stability, making smart gym solutions like Speediance Smart Gym ideal for progressive strength gains. The Speediance Gym Monster 2.0 offers:
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Digital weight resistance up to 100kg with 0.5kg increments.
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Adaptive resistance modes for custom training.
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Guided workouts to ensure proper form and technique.
For better control and grip, the Speediance PowerGrip provides real-time feedback, improving training efficiency.
Essential Accessories for Unilateral Training
For those looking to optimise their unilateral workouts, Speediance NZ offers key accessories:
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Squat Belt – Ensures lumbar support during strength exercises.
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Adjustable Bench – Allows for varied incline and decline positioning for upper body unilateral movements.
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Storage Rack – Keeps home gyms organised for easy access to equipment.
If you're unsure where to start, book a demo to experience these smart gym solutions firsthand.
Final Thoughts
Unilateral training is a powerful way to correct muscle imbalances, enhance stability, and improve overall strength. Whether you're an athlete, fitness enthusiast, or someone focusing on injury prevention, single-limb exercises should be part of your routine.
For the best in progressive strength training, explore Speediance NZ's smart gym solutions and contact us for expert recommendations on how to maximise your workouts!