The BEST Unilateral Exercises & Their Benefits (Lower, Upper Body & Core)

Unilateral training means training one limb at a time. Reap the benefits of this training style by working unilateral exercises into your workout programs. But before you do, learn more about how to use the exercises, their benefits, and some drawbacks to this important technique.

I've no doubt that as a mama, your workout time is precious.

This means you need your workouts to be quick (like these fast, and home workouts) and effective. You don't have time to waste.

 And while I am a sucker for big exercises that hit a variety of muscle groups, as a Certified Strength Coach I know that unilateral training is more direct and sometimes the best course of action.

Unilateral exercises will not only help your gym performance but are practical for day-to-day activities too and just one of the tools I use in my SMASH workout program for busy moms.

Benefits Of Unilateral Exercises

As moms, we tend to have a lot of muscle imbalances. 

This comes from carting around a babe all day in the same arm.

Naturally, your body adapts leaving one side stronger than the other (which is also why I recommend placing focus on training the posterior chain)

We also tend to pick up bad postural habits.

In essence, one of the biggest benefits of unilateral exercises is that it helps correct imbalances & improve the way your body functions.

Improve Your Core

Single limb work requires a lot of stability (exercise dependent of course). And this demand for stability means that your core musculature (your entire core not just your abs!) needs to step up its game and help.

The purpose of your core muscles is to resist movement.

Their job is to basically keep you from falling over (which is why these are poor ab exercises for new moms).

Unilateral training makes your core stronger.

Most unilateral exercises will challenge your ability to be upright, thus directly hitting your core. 

Unilateral Training Corrects Muscle Imbalances

While I love training bi-lateral movements like the squat, it's really easy for one side of the body to take over for another. 

This is even more prominent in upper body exercises.

One side of the body normally can't lift or perform as well as the other (think of the arm that carries the baby all the time versus the other arm- huge imbalance).

These muscles get away without improving because the other side takes over.

Unilateral exercises don't allow this to happen as much. Training one side at a time forces your body to become more balanced and well-rounded.

Prevent Injury

If you're correcting muscle imbalances, improving your core muscles, and generally getting stronger, it only makes sense that your injury risk will be less!

One of the benefits of unilateral exercises is that you become stronger and more capable.

When your body is performing optimally your risk of injury decreases because you're using proper movements and muscles.

If you're looking to become stronger & prevent injuries you should add unilateral exercises to your workout routines

How To Use Unilateral Exercises

First, you’ll want to choose your unilateral exercises based on where you are capability-wise.

Some exercises (like single-leg squats) have multiple regressions and progressions so that they can be worked into any level of programming.

Pick 3-4 exercises and work them into your weekly program.

The most effective unilateral exercises are the ones you'll actually do!

If you need some examples, you can follow along with my full-body workouts at home for busy moms or dive right in to my SMASH Fit For Life workout program. Almost every one of the at-home workouts will have some unilateral training in them!

Or, you can peek my YouTube channel. This is where I post follow-along videos if you need the tips for proper form- do the workout with me!

 

Unilateral Exercises For Lower Body

These exercises may seem tame on a screen but when you’re performing them with control, they’re anything but!

Maximize your results by really focusing on slow, controlled repetitions and engaging the muscles you should be.

Exercise #1 Single Leg Squat To Marker

How often are we standing up/sitting down while trying to balance something?

This exercise is amazing for hitting not just your legs but your entire body in one of the most primal movements: the squat.

This single-leg variation requires a ton of stability.

Many people avoid it for fear that they will be unable to stabilize their knees (learn more about strengthening your knees). But the trick isn't avoiding it, it's both strengthening the glutes as well as making use of a marker (bench). 

The better you get, the lower the bench or marker can go. Or, begin by using assistance like TRX straps so you have complete control of the resistance placed on the leg.

TRX is one of my favorite pieces of at-home workout equipment

Because they allow us to target so much more than bodyweight exercises. They're an amazing tool for unilateral training and strength development.

Learn more about progressing your single-leg squat to your current skill level.

Exercise #2: Lunges

Lunges of any sort are a great way to train unilaterally. Consider the following variations:

• Reverse lunge
• Lateral lunge
• Deficit lunge
• Cross balance lunge

Exercise #3: Bulgarian Split Squats

This exercise is a love/hate for absolutely everyone. But no one can deny it’s effective!

You can actually adjust this unilateral exercise to target more quadriceps or more glutes/hamstrings based on how you position yourself!

Exercise #4: Crossack Squats

Taking lateral lunge to a whole new level.

The crossack squat requires a ton of ankle and hip mobility but the benefits of this exercise are worth the effort.

Exercise #5: Step Ups

Step-ups in any form (high step-ups, lateral step-ups) will be beneficial.

The best place to start is by using a lower step and slowly advancing to high, un-weighted step-ups.

Other things to consider are using a controlled descent to maximize strength.

Exercise #6: Single Leg Glute Bridge

Strong glutes come with an insane amount of benefits (read why you should train glutes here). And of course, the glute muscles look good when strong too!

This single-leg, gluten bridge variation is perfect to get your bum firing. Make sure you lead with the glute though and not your low back

If you're really serious about improving your glutes, you can check out a few of my favorite glute exercises here).

 I'd also recommend purchasing a green mini band. Because for a couple of bucks there's so much you can do (use code mamabearfit to save some money)!

Unilateral Exercise #7 Unilateral Hamstring Curl

Hamstrings are both a knee flexor and a hip extender- they're pretty important. On top of their functions, hamstrings are prone to injury.

Keep the back of your legs strong and not only will your posture improve but your chance of injury will decrease.

Unilateral Exercises For The upper Body

Far too often we only look at training single-limb exercises for our legs.

But using this training style on our upper body is important to! It promotes control which in turn develops strength which then makes daily things (like carrying!) easier.

And just as important as single-arm strength is making sure your shoulder can support the movement!

Use these unilateral shoulder mobility drills as a warm-up.

Unilateral Exercise #8: Single Arm Shoulder Press

As a mom, our shoulders get a workout each and every day! The truth is, just carrying your babes is a unilateral workout 😛

Chances are, you carry your babes on one side more often than the other. This is fine, except that it creates a bit of an imbalance.

Make sure both of your shoulders are strong by performing this single-arm press.

This upper body exercise helps keep your shoulders strong. It also requires a lot of stability to keep the body upright and in good posture.

Remember, you can switch it up by doing this exercise seated or standing!

Unilateral Exercise #9: Single Arm Row

Rowing should be a crucial part of ANY training program.

Single-arm rowing is even better Bentover rows, seated high rows and renegade rows are all amazing ways to row with just one arm.

Unilateral Exercise #10: Single Arm Press

This can be done as a floor press (for more support) or as a flat back dumbbell press (more advanced).

Regardless, not allowing one arm to take over for the other in a press is difficult.

It’s always a great way to make the shoulder stabilize.

Unilateral “Core” Exercises

Let’s not forget about direct core work!

Remember, part of the job of the trunk muscles is to prevent movement. Training unilaterally inforces that.

The below exercises challenge your body perfectly because they force the core to do its job.

That said, technically all unilateral exercises are core work! Each one requires more stability than a bi-lateral exercise which makes your core work double time.

Exercise #11 Single Arm Farmers Carry

I freaking adore farmers' carries. There are so many ways to do them. They are also one of the most functional, and effective core exercises I know of.

You actually do farmers' carries all the time (say what!?). When you carry your babes in a car seat! Only chances are, you do this by leaning into your body versus standing upright.

To make this task easier.. train it!

Strengthen the muscles to make the day to day task easier. And training them individually will keep you more balanced.

Traditional single arm farmers carries are great. However, don’t forget about overhead carries or even bottoms up kettlebell walks.

Exercise #12: Side Planks

A classic exercise that trains one part of your core at a time. This exercise comes with a ton of variations to keep it progressing. Add on:

• Abductions
• Hip dips
• A rotation with the upper arm

Exercise #13: Parlof Press

This exercise should be a staple in all programs because it’s perfect for learning to stabilize.

It requires you to resist rotation in a variety of ways. You can do this exercise, standing, with a staggard stance, kneeling or even add it in to other exercises like the deadbug.

Parlof presses are the foundation of STRENGTH.

Stop FALLING OFF The Fitness Wagon

Do you start a new workout plan only to fall off of it weeks later?

Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.

Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these 25-minute sessions to fit seamlessly into your busy schedule to help you increase strength, stamina, and confidence.

Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining as a mom.

With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.

Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).

No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.

Drawbacks Of Unilateral Exercises

Even some of the basic movements can seem very advanced for beginners. Thus, unilateral training isn’t always for everyone.

You should have a base amount of strength before working in some of the bigger or any of the weighted movements.

It’s also not a great choice for anyone who wants to go “fast and hard”. Unilateral exercises require focus, control and practice.

You need to engage the muscles correctly in order to reap their benefits.

The bottom line is that unilateral training is amazing and has a ton of benefits. But it needs to be scaled appropriately.

More Fitness Tips You'll Enjoy

• Glute training 101
• How to reduce back pain
• Benefits of strong glutes
• How to get started strength training
• Strong glutes during pregnancy
• Glute workout finishers
• Knee strengthening exercises
• Follow along home workouts
• Follow along glute workouts at home
• Glute isolation exercises

Common Questions About Unilateral Exercises