When most people picture strength training, they think of barbell bench presses, barbell back squats, deadlifts and military presses. And while those staples have their place, there’s another category of strength training exercises that often get overlooked… unilateral exercises.
Unilateral means single-sided. Instead of moving both arms or legs together, you train one side at a time. Think lunges, split squats, step-ups, single-arm dumbbell presses, or landmine presses. These moves may seem simple, but they offer significant benefits for both physique and function.
Here’s why unilateral exercises should be a core part of your programme…
1. Balanced Strength — No Favourites Allowed
Everyone has a stronger side, but bilateral (two-sided) exercises often hide that fact. When you squat, deadlift, or bench press, your dominant side can secretly pick up the slack.
With unilateral exercises, there’s nowhere to hide. Each side has to work independently, meaning your weaker arm or leg gets the exact same demand as your stronger one. Over time, this builds a more balanced body—both visually and functionally.
2. Injury Risk? Reduced.
Strength imbalances don’t just look odd—they increase your risk of injury. If one side overpowers the other, joints and connective tissues end up under uneven strain.
By creating balance in strength, form, and function, unilateral training helps protect your knees, shoulders, hips, and lower back. This is especially important if you’re active outside the gym, whether that’s playing sport, running, or simply keeping up with a busy lifestyle.
3. Beyond the Machines
Training on machines has its place, particularly for beginners. But machines often remove the element of skill. They lock you into a set path, meaning your stabiliser muscles and coordination barely get a look-in.
Unilateral exercises demand more. They challenge your balance, core stability, and spatial awareness. That makes you not just stronger, but more athletic. It’s real-world strength that translates outside the gym.
4. Technique That Sticks
When you pick up a barbell or sit in a machine, the equipment does a lot of the thinking for you. Unilateral training flips that on its head.
You’re responsible for the entire movement, so you have to focus on your form. Every rep forces you to think your way through the technique, from foot placement to hip position to shoulder stability. That level of attention makes you a sharper, more controlled lifter across the board.
5. More Range, More Growth
Here’s where physique gains come in. With unilateral exercises, you can typically achieve a greater range of motion than with bilateral lifts. Think about how deep a Bulgarian split squat lets you go compared to a barbell back squat.
This deeper range means:
Increased time under tension for your muscles
More stimulus for growth in both size and strength
Better joint and tissue health from moving through fuller ranges
It’s a triple win - performance, aesthetics, and long-term resilience.
If you want a body that’s as functional as it looks, unilateral exercises are non-negotiable. They fix imbalances, cut injury risk, sharpen technique, and unlock new levels of strength and muscle.
So next time you’re planning your workouts, don’t just load up the barbell. Throw in lunges, split squats, landmine presses, and single-arm rows. Your body (and your future self) will thank you.
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