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Unilateral Training: Is It Worth Incorporating into Your Workout Routine?

Unilateral training, an often underestimated training method, focuses on achieving this balance. In this blog, we dissect the science behind unilateral training, explore its benefits, and provide actionable strategies to integrate it seamlessly into your workouts. Whether you're a fitness novice, a seasoned enthusiast, or a personal trainer, understanding the power of unilateral training can transform your approach to physical fitness.

What is Unilateral Training?

Unilateral training involves exercising one side of the body independently. This method addresses imbalances between the left and right sides of the body, improves overall stability and coordination, and enhances neuromuscular control. Unilateral training has several benefits, including improved balance, stability, coordination, and increased strength and muscle development in targeted areas. Additionally, it helps prevent injuries by addressing muscle imbalances and promoting proper movement patterns.

Unilateral training is especially beneficial for athletes. It mimics real-life movements, often involving one limb working independently, such as walking and running. By training each side separately, unilateral exercises benefit sports movements and daily activities.

Benefits of Unilateral Training

The following are some of the benefits of unilateral training:

Balanced Muscle Development

Unilateral exercises help address muscle imbalances by independently targeting each side of the body. They allow you to identify and correct any discrepancies in strength between your left and right sides, leading to more balanced muscle development.

Core Stabilization and Engagement

Unilateral movements activate the core muscles and stabilizers to a greater extent compared to bilateral exercises. These movements challenge balance, helping to strengthen stabilizer muscles and leading to improved functional strength and injury prevention.

Improved Coordination and Proprioception 

Unilateral exercises require greater coordination and proprioception as you engage different muscle groups independently. This enhanced neuromuscular control improves movement efficiency and coordination in daily activities and sports performance.

Injury Prevention and Rehabilitation 

By addressing muscle imbalances and strengthening weaker areas, unilateral exercises help correct movement compensations and promote optimal alignment, reducing the risk of injuries. They are also beneficial in rehabilitation settings.

Increased Muscle Activation and Challenge 

Unilateral exercises often increase muscle activation as each side of the body works independently. This higher muscle activation can improve strength gains, increase muscle fiber recruitment, and enhance muscular endurance.

Drawbacks of Unilateral Training

While unilateral training can be incredibly beneficial, it has some drawbacks:


Unilateral exercises generally require more time than bilateral ones since you work one side at a time. This can be a drawback if you have limited time for your training sessions.

Skill and Technique Requirements

Unilateral exercises often demand higher skill levels, coordination, and stability. Proper form and technique are crucial to prevent injury and maximize benefits. Developing proficiency in executing unilateral movements may take time and practice.

Ways to Incorporate Unilateral Training into Programs

Warm-Up and Mobility

Unilateral training can be integrated into your warm-up routine. Start with dynamic unilateral movements like leg swings, single-leg hops, or standing knee drives to prepare your body for the workout, enhance flexibility, and engage stabilizers. These movements fire up the neuromuscular system, priming the body for bilateral and unilateral exercises.

Standalone Workouts

Dedicating an entire workout to unilateral exercises focuses on one side at a time. Exercises like lunges, single-arm presses, or single-leg deadlifts will challenge your strength and enhance balance and coordination. Additionally, unilateral workouts require more core stabilization to perform the exercises efficiently. These sessions are excellent for addressing muscle imbalances and strengthening weaker areas.


Integrate unilateral exercises into existing fitness programs. If you already have a structured workout regimen, include unilateral exercises as supplementary components. For example, if the client has a traditional strength training program, adding unilateral movements like lunges or one-arm rows can create a comprehensive workout that includes bilateral and unilateral training.


Periodization is valuable for balancing bilateral and unilateral exercises. For instance, dedicate a specific number of weeks to bilateral training, progressively increasing intensity. Then, transition to a unilateral phase, emphasizing single-sided exercises to correct imbalances and fine-tune neuromuscular coordination. This approach can prevent plateauing and keep your training program dynamic and effective.

Incorporating unilateral training into your fitness program is about finding the right blend to suit the client's goals and preferences. Whether in the warm-up, as standalone workouts, as supplements to your routine, or through periodization, unilateral training can be tailored to fit seamlessly into your fitness journey.

Examples of Unilateral Training Exercises

Lower Body: 

  • Lunges

  • Single-Leg Deadlifts

  • Step-Ups

Upper Body:

  • Single-Arm Shoulder Press

  • Single-Arm Rows

  • Single-Arm Tricep Extension

Practical Tips and Precautionary Measures

Emphasize Proper Form and Technique

Proper form and technique are crucial in unilateral training. Incorrect form can lead to injury and negate the benefits of unilateral training. Focus on a stable core, engaging stabilizing muscles, and controlled, deliberate movement. If you're new to unilateral exercises, work with a fitness professional or use mirrors and video recordings to self-assess your movements.

Gradual Progression

Progression in unilateral training is essential for continuous improvement. Start with manageable weights or resistance and gradually increase as strength and stability improve. Ensure exercises are challenging but avoid overexertion or injuries.

Listen to Your Body

Pay close attention to how the client responds during exercises. If they feel pain, discomfort, or unusual sensations, stop or reassess their technique. Adjust your approach to prioritize safety. 

Caution Against Overtraining or Ignoring Bilateral Exercises Completely

While unilateral training is beneficial, don't abandon bilateral exercises entirely. Overtraining with unilateral movements can lead to imbalances. Integrate both unilateral and bilateral training to ensure a well-rounded and symmetrical physique.

Unilateral training offers various benefits, from addressing muscle imbalances to enhancing stability and coordination. By incorporating it into your fitness program through warm-ups, standalone workouts, supplementation, or periodization, clients can achieve a balanced and effective training regimen.


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