Unilateral Training
Exercises that work one limb at a time, addressing imbalances and improving stability.
Updated
Unilateral exercises train one side of the body independently, helping identify and correct strength imbalances. They also require more core stability and coordination than bilateral movements. Examples include single-leg squats, dumbbell rows, and lunges. Including unilateral work prevents your dominant side from compensating.
Examples
- Bulgarian split squats
- Single-arm dumbbell rows
- Single-leg Romanian deadlifts
Compound exercises
Put this into practice with exercises from the library.
Step-up with Knee Raise
Strength · Bodyweight
Stiff-Legged Barbell Deadlift
Strength · Barbell
Stiff-Legged Dumbbell Deadlift
Strength · Dumbbell
Stiff Leg Barbell Good Morning
Strength · Barbell
Straight-Arm Dumbbell Pullover
Strength · Dumbbell
Straight Bar Bench Mid Rows
Strength · Barbell
Stride Jump Crossover
Plyometrics · Other
Sumo Deadlift
Powerlifting · Barbell
Common questions
What is Unilateral Training?
Exercises that work one limb at a time, addressing imbalances and improving stability. Unilateral exercises train one side of the body independently, helping identify and correct strength imbalances.
What exercises train the Unilateral Training?
Good options include Step-up with Knee Raise, Stiff-Legged Barbell Deadlift, Stiff-Legged Dumbbell Deadlift, Stiff Leg Barbell Good Morning, Straight-Arm Dumbbell Pullover. Each links to a step-by-step guide with demonstration images.
What are examples of Unilateral Training?
Bulgarian split squats; Single-arm dumbbell rows; Single-leg Romanian deadlifts.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus