11 Best Unilateral Exercises That Can Help Boost Strength and Balance

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Unilateral exercises are strength training or resistance training in which you work one side of your body independently of the other.

Unlike bilateral exercises, where you target and work both sides of your body together), unilateral exercises isolate and target a single limb or muscle group. T

Why Unilateral Exercises

There are several reasons for using unilateral exercises in fitness and sports training regimens. These include

• Balance and stability
  Unilateral exercises can help improve your balance and stability as they require you to engage your core and stabilize muscles to maintain proper form.
• Muscle imbalances
  Unilateral exercises can help identify and correct muscle imbalances between your left and right sides.
  Independently focusing on each side allows you to address weaknesses and asymmetries.
• Functional strength
  The exercises mimic real-world movements and activities. That is because many daily tasks and sports involve using a single limb.

Benefits of Unilateral Exercises

Unilateral exercises offer several benefits for athletes in strength training, fitness, sports, and rehabilitation.

Below are some benefits of incorporating unilateral exercises into your training regimen.

Muscle Imbalance Correction

Unilateral exercises help identify and correct muscle imbalances between the left and right sides of the body.

You can address weaknesses and asymmetries by working on each side of your body independently.

That can help reduce the risk of injury and improve your functional fitness.

Enhanced Balance and Stability

Unilateral exercises require greater core engagement and stabilization as the body works to maintain balance during the movements.

That can help improve balance and stability, helping in everyday activities and sports performance.

Improved Functional Strength

Many daily activities and sports movements involve using one limb at a time.

Unilateral exercises mimic these real-world movements, helping to develop functional strength that applies to everyday tasks and specific sports skills.

Reduced Overcompensation

Overcompensation and improper movement patterns can occur when one side of the body is stronger or more dominant than the other.

Unilateral exercises can help correct those issues by ensuring you develop both sides equally.

Injury Prevention

By addressing muscle imbalances and improving stability, unilateral exercises can reduce the risk of overuse injuries and chronic pain in areas such as the lower back, hips, and knees.

Increased Coordination

Unilateral exercises can enhance neuromuscular coordination and proprioception, the body’s awareness of its position in space.

That can benefit athletic performance and daily activities that require precise movements.

Versatility

Unilateral exercises are versatile and adaptable.

You can adapt them to various fitness levels. That makes them suitable for beginners and advanced exercisers.

You can use body weight, resistance bands, dumbbells, kettlebells, barbells, or other equipment to adjust the difficulty level.

Variety in Workouts

Incorporating unilateral exercises into your workout regimen adds variety. That can help prevent boredom and plateaus.

It also allows you to target specific muscles and muscle groups differently and from various angles.

Isolation of Muscle Groups

Unilateral exercises can isolate specific muscles, enabling you to focus on developing a particular area or muscles that may need extra attention.

Rehabilitation

Physical therapy and rehabilitation programs often use unilateral exercises to help patients regain strength and function after injuries or surgeries.

The Exercises allow for controlled, progressive loading of individual limbs.

Best Unilateral Exercises That Can Help Target Upper Body Muscles

Below are some unilateral exercises that can help target upper body muscles.

Single-Arm Dumbbell Press

The single-arm dumbbell press is a unilateral upper-body exercise that targets the shoulder muscles and triceps. It also engages the stabilizing muscles of the core and upper body.

It is a versatile exercise performed while standing, sitting on a bench, or even on an exercise ball.

Required equipment: Dumbbell or Kettlebell

Steps to follow

• Sit on a bench with back support or a sturdy chair with your back straight and feet flat on the floor. Alternatively, you can perform the exercise standing with your feet at shoulder-width.
• Hold a dumbbell in one hand with your palm facing forward and your elbow at 90 degrees. Ensure the dumbbell is at shoulder height and just outside your shoulder.
• Inhale and press the dumbbell upward until your arm extends fully and the dumbbell is overhead. Ensure your arm is close to your ear throughout the movement.
• Exhale as you press the weight, and keep your core engaged to maintain stability.
• Focus on a controlled, steady movement without using momentum.
• Ensure you extend your arm fully at the top of the movement and the dumbbell directly over your shoulder or slightly in front of your body.
• Slowly lower the dumbbell to your starting position, allowing your elbow to bend to 90 degrees as you bring the weight down.
• Maintain control throughout the lowering phase, and continue to breathe.
• Perform the desired number of repetitions for one arm before switching. You can also alternate arms in each set.

Recommended Reps and Sets for Single-Arm Dumbbell Press

• Strength and Hypertrophy (Muscle Building)
  For building strength and muscle, perform 6-12 reps per set and aim for 3-5 sets.
• Muscular Endurance
  For enhancing muscular endurance, perform a higher number of reps.
  Perform 12-20 reps per set, 2-3 sets in a session.
• Power and Explosiveness
  Athletes aiming to improve power and explosiveness should perform 3-6 reps in a set, 3-5 sets per session.
• Beginners
  Aim for 8-10 reps per set and start and 2-3 sets to complete a session.
• Advanced Lifters
  Advanced lifters may benefit from more sets and different rep ranges to stimulate muscle growth and strength development.
  Incorporate techniques like drop sets, rest-pause sets, or periodization into your program for added intensity and variety.

Single-Arm Rows

Single-arm rows, or one-arm dumbbell rows, target the upper back muscles, including the lats, rhomboids, and trapezius, as well as the biceps.

This exercise can help improve back strength and muscular development while working on balance and stability. Here’s how to perform single-arm rows:

Required equipment: Dumbbell or Kettlebell, Weight bench

Steps to follow

• Place the dumbbell on the same side of the weight bench where you will position yourself.
• Bend at your waist and keep your back flat as you hinge forward to grab the dumbbell with your right hand.
• Place your non-working hand and its corresponding knee on the weight bench to support your body.
• Ensure your back is parallel to the floor. Your working arm with the dumbbell should hang straight down.
• Inhale and pull the dumbbell towards your hip and ribs, keeping your elbow close to your body.
• Exhale as you perform the rowing motion.
• Squeeze your shoulder blades together as you lift the weight, and focus on contracting your back muscles. Ensure the dumbbell is as close as possible to your hip and ribs at the top of the movement. Your elbow should bend at about 90 degrees.
• Hold for a brief moment, feeling the contraction in your back muscles.
• Slowly lower the dumbbell to its starting position, fully extending your arm.
• Complete the desired number of repetitions for one arm before switching to the other arm.
• Use controlled and smooth movements throughout the exercise.

Recommended Reps and Sets: You can follow the same guidelines for the single-arm dumbbell press above

Single-Arm Lateral Raise

The single-leg lateral raise, aka single-leg side raise, is a variation of the lateral raise exercise that targets the lateral deltoid muscles of the shoulder.

It is one of the best unilateral exercises that also challenges balance and stability.

Required equipment: Dumbbell or Kettlebell

Steps to follow

• Stand with your feet together or at hip-width.
• Grasp a dumbbell in one hand by your side with your palm facing your thigh.
• Inhale and, with a slight bend in your elbow, raise the dumbbell out to the side until your arm is parallel to the floor.
• Exhale as you perform the raising motion.
• Keep your wrist neutral and not bent throughout the movement.
• Ensure your arm is parallel to the floor and fully extended at the top of the movement.
• Hold briefly, focusing on the contraction in your lateral deltoid.
• Slowly lower the dumbbell back to your side.
• Complete the desired repetitions for one side before switching to the other.

Recommended Reps and Sets

• For muscle building (hypertrophy): 3-5 sets of 8-12 reps.
• For strength and power: 3-5 sets of 6-8 reps.
• For muscular endurance: 2-3 sets of 12-20 reps.

Single-Arm Cable Curls

The Single-arm cable curls is a bicep isolation exercise that targets the biceps brachii.

As the name states, you will perform the exercise on a cable machine with a single-grip attachment.

Required equipment: A cable machine with a single-grip attachment and appropriate weight stack.

Related: 7 Best Cable Crossover Machines For Home Gym To Support Your Strength Training

Steps to follow

• Adjust the pulley on the cable machine with a single-grip attachment to a waist-level height.
• Stand facing the cable machine with your feet at shoulder width.
• Grasp the single-grip attachment with one hand and step back from the machine to create tension in the cable.
• Keep your back straight, chest up, and core engaged.
• Start with your arm fully extended, elbow close to your side, and palm facing forward, i.e., toward the attachment.
• Inhale and, with a controlled motion, curl your hand and the handle toward your shoulder without moving your upper arm.
• Exhale as you perform the curling motion.
• Contract your bicep at the top of the movement. Ensure your forearm is close to your shoulder and your bicep is fully contracted.
• Slowly extend your arm back to your starting position, fully straightening your elbow.
• Complete the desired repetitions for one arm, switch, and repeat.
• You can also perform all the repetitions for one arm in a set before switching.

Recommended Reps and Sets

• For muscle building: 8-12 reps, 3-5 sets.
• For strength and power: 6-8 reps, 3-5 sets.
• For muscular endurance: 12-20 reps, 2-3 sets.

Single-Arm Tricep Extension

Single-arm tricep extensions, also known as the one-arm tricep extensions or the single-arm tricep kickbacks, are some of the best unilateral exercises for targeting the triceps.

It is also an excellent isolation exercise for developing tricep strength and definition. You can perform the movement with either a dumbbell or a cable machine.

Required equipment: Dumbbell or Cable machine with a single-grip attachment, weight bench

Steps to follow

• Stand next to the weight bench and place your left knee and corresponding hand on the bench for support. Keep your back straight and parallel to the floor.
• Hold the dumbbell in your right hand with your palm facing your body.
• Let your right arm hang straight down, and keep your upper arm close to your torso.
• Inhale and, with a controlled motion, bend your right elbow to lift the dumbbell upward without moving your upper arm.
• Exhale as you perform the extension motion.
• Fully extend your arm behind you, straightening your elbow, and contract your tricep at the top of the movement.
• Ensure your arm extends fully behind you and your tricep is fully contracted at the top of the movement.
• Slowly bend your elbow to lower the dumbbell to its starting position.
• Complete the repetitions for one arm before switching to the other.

Recommended Reps and Sets

• For muscle building (hypertrophy): 8-12 reps, 3-5 sets
• For strength and power: 6-8 reps, 3-5 sets
• For muscular endurance: 12-20 reps, 2-3 sets

Best Unilateral Exercises That Can Help Target Lower Body Muscles

Below are some unilateral exercises that can help target lower body muscles

Single-leg Romanian deadlifts

The single-leg Romanian deadlifts, or single-leg RDLs or one-legged RDLs, are lower-body unilateral exercises that target the hamstrings, glutes, lower back, and core.

They are some of the best unilateral exercises that help build lower body strength and stability. They are also excellent at improving balance and flexibility.

Required equipment: Dumbbell or Kettlebell (optional).

Related: 11 Proven Kettlebell Leg Exercises That Can Help Sculpt Your Lower Body

Steps to follow

• Stand with your feet together or at hip width.
• Hold the dumbbell in the one hand opposite the working leg.
• Shift your weight to one leg and slightly bend the knee.
• Keeping your chest up and back straight, hinge at your hips to lean forward while extending your free leg (the leg without the weight) behind you. Ensure your working leg remains slightly bent but nearly straight.
• Continue lowering your upper body, maintaining a straight line from your head to your extended leg.
• The weight should hang down naturally.
• Keep the weight close to your standing leg as you descend, and focus on a controlled, smooth movement.
• Lower your upper body until it is parallel to the floor or until you feel a stretch in your hamstrings without rounding your back.
• Ensure your extended leg is in line with your body.
• Engage your hamstrings and glutes to return to your starting position, maintaining balance on your standing leg.
• Squeeze your glutes at the top of the movement for added contraction.
• Complete the preferred repetitions for one leg before switching to the other.

Recommended Reps and Sets

• For muscle building: 8-12 reps, 3-5 sets
• For strength and power: 6-8 reps, 3-5 sets.
• For muscular endurance: 12-20 reps, 2-3 sets.

Step-Ups

Step-ups are unilateral lower-body exercises that target the quadriceps, hamstrings, glutes, and calf muscles. It can also enhance balance and stability.

You will need a sturdy weight bench, step, or plyo box for the exercise.

Step-ups are excellent unilateral exercises that involve working one side of the body independently. It can help isolate and strengthen each leg independently, address muscle imbalances, and enhance functional strength.

Single-Leg Calf Raises

Single-leg calf raises, aka one-leg calf raises, are lower-body unilateral exercises that target the calf muscles. It can help develop calf strength, balance, and muscle definition.

Steps to follow

• Stand upright with your feet at hip width.
• Lift one foot off the floor and balance on the other leg.
• You can place your hands on your hips or hold them out for balance.
• Push through the ball of your foot and raise your heel as high as possible.
• Focus on contracting your calf muscles at the top of the movement.
• Maintain good posture with your chest up and core engaged.
• Ensure you fully contract your calf muscle and raise your heel as high as possible.
• Lower your heel back down slowly, with control, to your starting position.
• Ensure your heel dips below the level of your toes to achieve a full range of motion.
• Complete the desired repetitions for one leg before switching to the other leg.

Recommended Reps and Sets

• For hypertrophy: 10-15 reps, 3-5 sets
• For strength and power: 6-10 reps, 3-5 sets
• For muscular endurance: 15-20 reps, 2-3 sets

Single-Leg Box Jumps

Single-leg box jumps are explosive lower-body unilateral exercises that target the leg muscles. They also improve power, explosiveness, and lower body strength.

The exercise requires you to jump onto a box or platform, using one leg at a time, which helps develop strength and balance.

Required equipment: A plyo box, stable box, or platform

Steps to follow

• Stand a short distance away from the box with your feet together.
• Start by lifting your non-working leg off the floor so that you balance on one leg.
• Bend your working leg slightly to prepare for the jump.
• Swing your arms backward to help generate the upward momentum.
• Explosively push off the working leg, extending your hip, knee, and ankle joints to jump onto the box.
• Swing your arms forward to assist with the upward movement as you jump.
• Focus on achieving a balanced and controlled landing.
• Land softly on top of the box with the same working leg. Bend your knee slightly to absorb the impact.
• Keep your balance on top of the box, and ensure your entire foot is on the platform.
• Complete the desired repetitions for one leg before switching to the other.

Recommended Reps and Sets:

• For power and explosiveness: 3-6 reps per leg, 3-5 sets per session
• For leg strength and endurance: 10-15 reps per leg, 2-3 sets for a session.

Single-Leg Bench Squats

Single-leg bench squats, also known as bench pistol squats, are challenging lower-body unilateral exercises that target the quads, hamstrings, glutes, and calf muscles. The exercise also enhances balance, stability, and leg strength.

Required equipment: Weight bench or stable platform.

Steps to follow

• Position the weight bench horizontally and stand in front of it with your feet at hip width.
• Extend your arms in front of you for balance.
• Lift one leg off the floor, bending it at the knee.
• Flex your hips and knee to lower yourself toward the bench or platform.
• Continue lowering yourself as if you were sitting down on the bench.
• Keep your back straight, chest up, and core engaged.
• Lower yourself until your buttocks gently touch the bench.
• Push through the heel of your standing leg to extend your hip and knee and lift your body back up to the starting position.
• Ensure you use the power of your leg to rise.
• Complete the expected repetitions for one leg before switching to the other.

Recommended Reps and Sets

• For muscle building: 3-5 sets of 8-12 reps per leg.
• For strength and power: 3-5 sets of 6-8 reps per leg.
• For muscular endurance: 2-3 sets of 12-20 reps per leg.

Single-Leg Glute Bridges

Single-leg glute bridges, aka single-leg hip thrusts or single-leg hip bridges, are lower-body that target the glutes, hamstrings, and lower back.

They are excellent unilateral exercises for strengthening and sculpting the glute muscles while improving balance and stability.

Required equipment: Yoga or Exercise mat (optional)

Steps to follow

• Lie on your back, bend your knees, and plant your feet flat on the floor, hip-width apart.
• Extend your arms by your sides, palms facing down.
• Keep your head and shoulders on the floor.
• Lift one leg off the floor, bending it at 90 degrees.
• Inhale and engage your core.
• Exhale as you press through the heel of your grounded foot, lifting your hips and buttocks off the floor.
• Focus on lifting your hips until your body forms a straight line from your shoulders to your extended knee.
• Squeeze your glutes at the top of the movement for added contraction.
• Hold the position briefly to maximize the glute contraction.
• Lower your hips and buttocks back to the floor with control.
• Go through the required reps for one leg before switching to the other leg.

Recommended Reps and Sets

• For muscle building: 8-12 reps per leg, 3-5 sets
• For strength and power: 6-8 reps per leg, 3-5 sets
• For muscular endurance: 12-20 reps per leg, 2-3 sets

Final words from LiveLIfe

Unilateral exercises offer several benefits for athletes seeking to boost their strength and balance. They foster muscle symmetry, improve stability, and enhance functional strength. Making them part of your regimen can help you break free from workout plateaus and reduce the risk of injury, helping to move your training to another level.

Unilateral exercises can help push you towards your fitness goal, irrespective of whether you are looking for increased muscle definition, better athletic performance, or enhanced everyday functionality.

Incorporate the unilateral exercises discussed here into your training regimen to help prevent muscle imbalances and push you to a new level of physical excellence.