When it comes to strength training, most people instinctively focus on bilateral movements, exercises where both limbs work together, like squats, bench presses, and deadlifts. But if you’re serious about optimising strength for performance, preventing injury, and building a balanced, athletic physique, it’s time to shift your attention to single-sided (unilateral) training.
At Physique Academy, we see it all the time. Men who have a naturally stronger side dominate every bilateral lift. Over time, this imbalance can limit your progress, compromise performance, and even increase your risk of injury. The solution? Targeted unilateral training.
What is Unilateral Training?
Unilateral training is any exercise that works one side of the body at a time. Unlike bilateral exercises that engage both limbs simultaneously, unilateral movements force your stabilising muscles to work harder, correct muscular imbalances, and improve coordination, balance, and core engagement.
Examples include:
- Bulgarian Split Squat
- Single-Arm Dumbbell Row
- Single-Leg Romanian Deadlift
- Single-Arm Overhead Press
These exercises ensure both sides of the body develop equally and allow you to train through a greater range of motion, strengthening joints and connective tissues along the way.
Who Should Use Unilateral Training?
Unilateral training benefits anyone looking to boost performance, prevent injury, and build symmetry. It’s especially valuable for:
- Athletes aiming to improve running, sprinting, and cycling efficiency. These sports are naturally unilateral dominant — each stride or pedal stroke is powered by one leg at a time, so strengthening each limb individually enhances power output and endurance.
- Men with noticeable strength imbalances, where one side consistently outperforms the other during bilateral lifts.
- Anyone experiencing plateaus or recurring injuries, often caused by underlying asymmetries in strength or mobility.
- Beginners who need to build a strong foundation and correct movement patterns before loading heavy weights.
How Unilateral Training Improves Running and Cycling
Running and cycling are prime examples of single-limb dominant sports. Every stride or pedal revolution is driven by one leg at a time, requiring high levels of stability, coordination, and muscular endurance.
Unilateral exercises:
- Build single-leg strength, translating to more explosive push-offs while running and increased pedal power while cycling.
- Strengthen hip stabilisers and glutes, reducing the risk of knee and lower back injuries caused by overcompensation or misalignment.
- Enhance core stability, which improves posture, stride mechanics, and overall energy efficiency.
Example Unilateral Training Session
Here’s a sample session designed to build strength, balance, and control across the whole body:
Lower Body Focus
- Bulgarian Split Squats – 4 x 8 each leg
- Single-Leg Romanian Deadlifts – 3 x 10 each leg
- Step-Up (Weighted) – 3 x 12 each leg
Upper Body Focus
- Single-Arm Dumbbell Bench Press – 4 x 8 each arm
- Single-Arm Dumbbell Row – 4 x 10 each arm
- Single-Arm Overhead Press – 3 x 12 each arm
Core & Stability
- Pallof Press – 3 x 15
- Single-Leg Glute Bridge – 3 x 15 each leg
This structure ensures balanced development while reinforcing your stabilising muscles and addressing weak points.
Additional Benefits of Unilateral Training
- Improves coordination and balance
- Highlights and corrects muscle imbalances
- Increases core activation in every rep
- Reduces injury risk from overloading dominant muscles
- Enhances functional strength that carries over to real-life movements
How We Use Unilateral Training at Physique Academy
At Physique Academy, unilateral training is a core part of our personalised coaching system. When you join our program, we:
- Assess your movement and form using video feedback to identify imbalances and technical inefficiencies.
- Design a tailored plan to strengthen your weaker side, enhance stability, and maximise performance.
- Guide your progress weekly, tracking improvements in strength, symmetry, and athletic efficiency.
- Help you build a stronger, injury-resistant and balanced physique that performs at its peak.
Our mission is simple: build the best version of you.
FAQs on Unilateral Training
1. Is unilateral training better than bilateral training?
No, they complement each other. Unilateral training corrects imbalances and builds stability, while bilateral exercises allow heavier loads. A balanced program includes both.
2. How often should I include unilateral exercises?
Aim for 2–3 times per week, either as part of full-body sessions or integrated into your warm-up and accessory work.
3. Can unilateral training help with injuries?
Yes. It’s often used in rehabilitation and prehab because it strengthens stabilising muscles and prevents overuse injuries on your dominant side.
4. Will unilateral exercises make me stronger overall?
Absolutely. By fixing imbalances and improving coordination, you’ll often find your bilateral lifts improve as well, because both sides are contributing equally.
5. Do I need equipment for unilateral training?
No. Many exercises like single-leg glute bridges or split squats can be done with just body weight, though adding dumbbells or resistance bands can accelerate progress.
If you’re serious about improving performance, preventing injury, and finally building a balanced, powerful physique, then it’s time to start training smarter.
