10 Best Unilateral Training Exercises

Most lifters love the big, heavy, two-handed moves. Bench. Squat. Deadlift. They make you feel like a monster.

But here’s the thing, if one side of your body is secretly lagging, those big lifts won’t fix it. They’ll hide it. And sooner or later, that imbalance will bite you in the ass, either in the form of a plateau or an injury.

Unilateral training is the fix. One side at a time. No place to hide. Your weaker side catches up, your stronger side stops carrying the load, and your whole body moves better. Plus, the balance and stability you build here makes you harder to knock over, on the field, under a bar, or in life.

I’ve pulled together the ten best moves for building serious strength and symmetry. These aren’t “fluff” exercises. They’re the kind that will light you up, humble you, and actually make you better.

Let’s get into it.

What is Unilateral Training?

Unilateral training is all about working one side of your body at a time. Instead of both arms or both legs moving together like they do in a squat or bench press, you focus on one limb and make it carry the load.

It’s not just a change of pace, it’s a way to fix weak spots, clean up imbalances, and force your core to work harder to keep you steady. You’ll notice it in your balance, your coordination, and even how strong you feel when you go back to your regular lifts.

Think single-leg deadlifts, one-arm rows, Bulgarian split squats. Movements that make you slow down, focus, and work through the kind of stability you can’t fake. Mixed in with your usual big lifts, unilateral work can be the thing that makes the rest of your training click.

 

Benefits of Unilateral Training

Unilateral training doesn’t get the hype it deserves, but it’s a game-changer once you start using it. You’re training one limb at a time, single-leg squats, one-arm rows, that kind of thing, and forcing each side to pull its own weight.

Here’s why it matters. Most people have a stronger side, even if they don’t realize it. In big lifts like squats or bench presses, that stronger side quietly takes over. Unilateral work exposes that imbalance and makes both sides equally dangerous.

It’s also brutal on your core in the best way. Balancing on one leg or pressing with one arm turns every rep into a stability challenge. You’re not just building strength, you’re building control, coordination, and the kind of functional power you actually use in real life. Because let’s be honest, you rarely pick something up with both arms and perfect form outside the gym.

And if you’re banged up? No problem. You can still train the healthy side, keep your strength, and maybe even speed up recovery. Bottom line, adding unilateral moves to your routine makes you stronger, more balanced, and harder to knock off your game.

 

The 10 Best Unilateral Exercises

So now that you know what the advantages are, here are the 10 best unilateral exercises to choose from. Be sure to work at least some of these into your routine.

10 Single Arm Bench Press

The single-arm bench press is a sneaky-good move to throw into your routine when you want to level up with some unilateral work. You’re still hammering the chest, shoulders, and triceps like a regular bench press, but there’s more going on here than just pressing weight.

Since you’re only moving the barbell or dumbbell with one arm, your core has to lock in hard to keep your body from tipping or twisting. That means while you’re building pressing strength, you’re also getting a core workout that’ll make you more solid in just about everything else you do.

It’s also a great way to call out muscle imbalances. If one side feels like it’s cruising and the other feels like it’s fighting for its life, you know where to focus. Strengthening that weaker side pays off big when you go back to your heavy bilateral lifts.

Bottom line, the single-arm bench press isn’t just a lift, it’s a test of strength, stability, and control all in one shot.

How To Perform

Lie on a bench with a dumbbell in one hand, arm extended above your chest. The other arm can rest at your side or on your hip. Plant your feet and engage your core.

Lower the dumbbell to your chest, then push it back up, focusing on your chest, tricep, and shoulder muscles. Keep your core tight for stability. Complete your set, then switch arms.

 

9 Single Leg  Deadlift

The single-leg deadlift looks simple until you try it. Balancing on one leg while hinging at the hips lights up your hamstrings, glutes, and core all at once.

It’s great for building stability, spotting imbalances, and making both legs equally strong. Plus, once you nail the control and balance, it’s one of the most satisfying lifts you can do.

How To Perform

Start by standing upright, holding a dumbbell or kettlebell in one hand. Plant the foot on the opposite side firmly on the ground. Slightly bend the knee of your standing leg and engage your core.

Keeping your back straight, hinge at the hips to lower the weight toward the ground while extending the leg on the same side as the weight behind you.

As you lower the weight, aim to keep your back straight and your hips square to the ground. Once you’ve gone as far as your flexibility allows, reverse the motion to return to the starting position.

Finish your set on one leg, then switch to the other. The key here is control and balance, so no rushing through the reps.

 

8 Lunges

Lunges don’t get the hype they deserve. Everyone’s chasing heavy squats and flashy machines, but if you want legs that look good and move even better, lunges are where it’s at.

They hit your quads, hammies, and glutes all in one shot, and they make your core work overtime to keep you from tipping over. Plus, they’ll find every little imbalance you’ve been hiding.

Forward, reverse, walking, Bulgarian, doesn’t matter. Do them right and you’ll feel that deep, satisfying burn that tells you tomorrow’s going to hurt. In the best way possible.

How To Perform

To perform a basic forward lunge, start by standing upright with your feet hip-width apart. You can keep your hands on your hips or hold dumbbells at your sides for added resistance.

Take a step forward with one leg, landing on your heel, and then lower your body until both knees are bent at roughly 90-degree angles.

Push off with your front heel to return to the starting position. Make sure to keep your core tight and your torso upright throughout the movement. F

inish your set on one leg, then switch to the other, or alternate legs for each rep. Keep the motion smooth and controlled to get the most out of the exercise.

 

7 Barbell Landmine Press

The landmine barbell press is a powerhouse for building upper body strength and stability. Pressing from the angled landmine setup hits your shoulders, chest, and triceps while forcing your core to stay tight.

It’s also shoulder-friendly, making it a smart option if overhead presses bother you. Add in the fact that you can work one arm at a time, and you’ve got a great way to build balanced strength and serious pressing power.

How To Perform

To perform a barbell landmine, you’ll first need to secure one end of a barbell in a landmine attachment or a corner of a room to keep it stable. Stand facing the free end of the barbell and pick it up with both hands, holding it at chest level. Your feet should be shoulder-width apart, and your core should be engaged.

Now, keeping your arms extended, rotate your torso to one side, bringing the barbell towards your hip. Your feet should remain planted, but it’s okay for your hips to rotate slightly.

Then, return to the starting position and rotate to the opposite side. Keep your movements controlled, focusing on engaging your core and obliques as you rotate. This exercise is great for core strength and stability, and it also involves your shoulders and hips to a certain extent.

 

6 One Arm Dumbell Row

One Arm Dumbbell Row

The one-arm dumbbell row is a back-building classic. Bracing with one hand and driving the dumbbell toward your ribs lets you load up heavy and hammer your lats, traps, and rhomboids.

It’s a pure strength move that also hits your grip and core, especially if you go without support. Keep the form tight, pull with power, and you’ll build a thicker, stronger back that shows both in and out of the gym.

How To Perform

To perform a one-arm dumbbell row, you’ll need a flat bench and a dumbbell. Place one knee and the same-side hand on the bench, keeping your back parallel to the ground. Hold a dumbbell in your opposite hand with your arm fully extended toward the floor.

Engage your core and lift the dumbbell toward your hip, keeping your elbow close to your body. Focus on squeezing your shoulder blade toward your spine at the top of the movement.

Lower the dumbbell back to the starting position in a controlled manner. Complete your set for one arm, then switch to the other. Make sure to keep your back straight and your movements controlled throughout the exercise.

 

5 Single Arm  Dumbbell.Kettlebell Snatch

The one arm dumbbell snatch is a great whole-body exercise that blasts the shoulders and obliques. You also get explosive hip extension and this exercise can be used for cardiovascular endurance as well. These can be done with a kettlebell but it requires a bit more technique than the dumbbell version, so you don’t slam your wrist with the kettlebell on each rep.

How To Perform

To perform the single-arm dumbbell snatch, stand with your feet shoulder-width apart and a dumbbell in front of you. Squat down and grab the dumbbell with one hand, keeping your back straight and core engaged. Your other arm can be extended out for balance or placed on your hip.

In one swift movement, explode from your hips and legs to lift the dumbbell off the ground. As it ascends, quickly pull your body under the dumbbell and catch it overhead with your arm fully extended. Your knees should be slightly bent in a half-squat position at the catch. Stand up completely, then carefully lower the dumbbell back to the starting position.

Complete your set on one side, then switch to the other arm. The single-arm dumbbell snatch is a complex move that works multiple muscle groups, so make sure to start with a lighter weight to get the form right.

4 Turkish Get-Ups

Love it or hate it, the Turkish get-up is an awesome exercise. This one hammers the abs and obliques and also torches the shoulders. This is one you need to use good form on and take it slow.

If not, that weight might come crashing down on your head, and that would not be a good feeling. Here is a good video of a proper Turkish get-up so you can be sure to do it right and save your dome. There are also step by step instructions below.

How To Perform

The Turkish Get-Up is a complex, multi-step exercise, so let’s break it down. Start by lying on your back with a kettlebell or dumbbell in one hand, arm extended straight up. Bend the knee on the same side as the weight, foot flat on the ground, while the opposite leg remains straight. Your free arm should be out to the side at a 45-degree angle.

Press into your bent leg and free arm to roll onto your opposite elbow, then up onto your hand. Your focus should be on keeping the weight stable above you. Next, lift your hips off the ground, creating a bridge. Swing your straight leg under your body to kneel, then rise to a standing position.

To return, reverse the steps, paying close attention to your form and stability. This exercise is fantastic for building strength, coordination, and balance, but it’s crucial to perform it carefully and gradually increase weight.

 

3 Single Leg Hip Thrust

If you want a great booty then this is the one for you. Doing this exercise with the feet abs and shoulders elevated will increase the range of motion. Make sure to pause and squeeze at the top. Also, be sure to keep a neutral spine on this exercise.

How To Perform

To perform the single-leg hip thrust, you’ll need a bench or elevated surface behind you. Sit on the ground with your upper back against the bench and one foot planted firmly in front of you. Extend the other leg out straight. Hold your hands on the bench for support or place them on your hips.

Press through the heel of your planted foot and thrust your hips upward, lifting the extended leg as you go. Your aim is to form a straight line from your shoulder to your knee at the top of the movement.

Lower back down in a controlled manner. Complete your set on one leg before switching to the other. This exercise targets the glutes and hamstrings, and it’s a great way to work on strength and balance in each leg individually.

 

2 Single Arm Farmers Carry

The single-arm farmer’s carry is like the multitasking hero of gym exercises. At its core, it’s a walking exercise where you hold a heavy dumbbell or kettlebell in one hand and walk a set distance. Sounds simple, right? But the beauty is in the details. It hits multiple areas: grip strength, core stability, and shoulder endurance, to name a few.

Plus, it’s a real-life functional exercise. You’re basically training for all those times you have to carry grocery bags or a suitcase. It’s also perfect for identifying and fixing muscle imbalances, because you can’t cheat by relying on your stronger side. Overall, adding the single-arm farmer’s carry to your routine can bring a lot of bang for your buck.

How To Perform

To perform a single-arm farmer’s carry, you’ll need a heavy dumbbell or kettlebell. Stand up straight and hold the weight in one hand, letting it hang naturally at arm’s length. Make sure to engage your core, roll your shoulders back, and keep your chest up.

Start walking, taking slow and deliberate steps. Focus on keeping your torso upright and your core engaged to prevent leaning to one side. Walk for a set distance or time, then switch hands and repeat.

The key here is to maintain good posture and a strong grip throughout the exercise. It might look simple, but trust me, you’ll feel it working.

 

1 Bulgarian Split Squat

Bulgarian split squats are a top-notch unilateral exercise for targeting the legs and glutes. They’re like squats and lunges had a super-effective baby. By elevating your rear foot on a bench, you put extra emphasis on the front leg, demanding more work from the quads, hamstrings, and glutes.

Not only are you getting a leg workout, but you’re also getting a mini-core session since you have to stabilize your upper body. They’re perfect for identifying weak points between your legs and helping to even out imbalances. So, if you’re looking to ramp up your leg day, Bulgarian split squats are worth adding into the mix.

How To Perform

To do a Bulgarian split squat, you’ll need a bench or elevated surface behind you. Stand a couple of feet in front of the bench and place one foot on it, laces down. Keep your chest up, shoulders back, and core tight as you prepare for the movement.

Lower your body into a squat, bending your front knee and dropping your hips toward the ground. Aim to get your front thigh parallel to the floor or as close as you can.

Push through the heel of your front foot to return to the starting position. Complete all reps on one leg, then switch to the other. Keep your movements smooth and controlled, making sure to maintain your balance and posture throughout the exercise.

How to Program Unilateral Exercises

Bilateral lifting, where both sides of your body work in tandem, is the go-to for maxing out your strength. You can just pile on more weight because your entire body is in on the action. That doesn’t mean you should sleep on unilateral exercises though; they can still make you strong and muscular.

Heavy low-rep sets aren’t usually the best way to go for unilateral exercises. They can be riskier in terms of injury. These one-sided moves shine when it comes to fixing muscle imbalances, warding off injuries, and making sure your muscles develop evenly. They’re ideal to throw into your routine after your main strength exercises. You can even pair them with a bilateral move to hone in on a specific skill or to help you recover.

As for reps and sets, sticking to around 6-16 reps for 2-4 sets generally covers most strength and performance bases.

 

Final Word

In summary, incorporating unilateral exercises into your training routine offers a well-rounded approach to strength and fitness.

While bilateral movements remain the cornerstone for building maximum strength, unilateral exercises serve to fine-tune muscle imbalances, boost core stability, and add a layer of functional strength that pays dividends in everyday activities and athletic performance.

Blending the two types of movements can give you the best of both worlds, power and balance, strength and stability. So don’t sideline those one-sided moves; they might just be the missing piece in your fitness puzzle.