How to build strength with unilateral exercises

Unilateral exercises—movements that work one side of the body at a time—are a powerful way to build strength, correct muscle imbalances, and improve balance. Unlike bilateral exercises, which engage both sides simultaneously, unilateral movements challenge stability while increasing coordination and core engagement.

Single-leg deadlifts: This exercise improves hamstring and glute strength while enhancing balance. By standing on one leg and hinging at the hips, you activate stabilizing muscles that don’t get as much attention in traditional deadlifts.

Bulgarian split squats: Placing one foot on an elevated surface while squatting engages the quads, hamstrings, and glutes. It also helps correct imbalances between the dominant and non-dominant leg.

Single-arm dumbbell press: Whether performed standing or seated, pressing a dumbbell with one arm at a time forces the core to stabilize, preventing unwanted movement and improving shoulder strength.

Step-ups: Using a sturdy platform or bench, stepping up with one leg at a time builds single-leg strength and improves functional movement patterns, making everyday tasks like climbing stairs easier.

Unilateral rows: Performing a one-arm dumbbell row or single-arm band pull strengthens the upper back while promoting proper posture. This exercise helps correct imbalances between the left and right sides of the body.

Farmer’s carry (one side): Holding a heavy weight in one hand and walking challenges core stability, grip strength, and posture alignment, reducing injury risk and improving overall strength.

Incorporating unilateral exercises into your fitness routine improves muscle symmetry, strengthens stabilizing muscles, and enhances overall movement efficiency. Whether you're an athlete or just looking to move better in daily life, these exercises help create a balanced and resilient body.