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Benefits of Unilateral Exercises

Unilateral Exercise

Blog Introduction: When it comes to working out, we often think that more is better. More reps, more sets, more weight, more cardio. But what if I were to tell you that sometimes, less is more? In the world of fitness, this is referred to as “unilateral training.”

Unilateral training is a type of exercise that involves using only one arm or leg at a time. Not only does this provide a great workout for the isolated limb, but it also helps to correct any strength imbalances between the left and right sides of the body. In addition, unilateral exercises are often easier on the joints and can help to improve balance and coordination.

Types of Unilateral Exercises

There are many different types of unilateral exercises that can be performed with either dumbbells, barbells, kettlebells, or even just your body weight. Some popular examples include:

-Dumbbell lunges

-Dumbbell step-ups

-Dumbbell single-leg Romanian deadlifts

-Barbell split squats

-Kettlebell swings


Benefits of Unilateral Exercises

In addition to correcting strength imbalances and improving joint health, there are many other benefits of unilateral exercises in your workout routine. These benefits include:

-Increased muscle activation: When using both arms or legs during an exercise (i.e., a traditional squat), our dominant side often does most of the work. This can lead to underdeveloped muscles on the non-dominant side. However, because unilateral exercises force the non-dominant side to work independently, they help to increase muscle activation and prevent imbalances from developing in the first place.

-Improved balance and coordination: As we get older, our balance and coordination often start to decline. This decrease in function can lead to a greater risk of falls and injuries. Unilateral exercises help to combat this by Challenging our proprioceptive system—the part of the nervous system that helps us maintain balance—and improving both balance and coordination over time.


If you’re looking for a way to add some variety to your workouts and improve your overall strength and conditioning, then look no further than unilateral exercises! These exercises come with many benefits, including increased muscle activation, improved balance and coordination, and correction of strength imbalances. So, what are you waiting for? Give them a try today!

Also Read: Download Train Fitness App and explore new exercises.