One-sided exercise: What it is, benefits and how to do it

 One-sided exercise: What it is, benefits and how to do it

Lena Fisher

One way to make your training more challenging is to opt for one-sided exercise Unilateral exercise is any training that involves isolating and using the muscles on one side of the body at a time.

Such exercises help to maintain strong musculature We usually have one dominant side of the body, so the execution of these exercises is important - mainly to decrease asymmetries and to equalize the forces.

In this way, unilateral exercises are even more important for athletes. For example, if you are a runner, the leg on which you accelerate is stronger than the other.

Another benefit of unilateral training is improved trunk strength. So whenever you work one side of the body, it will strengthen the trunk as well.

Read also: Towel exercises to tone the whole body

That said, it is necessary to seek help from a professional in the area to adapt the exercises to your limits.

How to practice

Bulgarian squat

  1. Start with your legs shoulder-width apart, holding the dumbbells at your sides.
  2. Place your left foot on a bench or step behind you and your right foot on a weight plate or small step.
  3. Bend your right knee, lowering your torso until your right thigh is parallel to the floor. Pause and return to the beginning.

Unilateral hip lift

  1. Stand on a bench or mat, with your back and arm supported, then raise your hips along with one of your legs - which will remain straight during the movement - while the other is flexed and resting on the floor.
  2. Do up and down movements and then repeat with the other leg.

Read also: Gluteal amnesia: What it is and exercises to prevent it


  1. Standing up, raise one of your feet to gluteal level and hold it with one of your hands.
  2. The foot resting on the ground will do the up and down movement, while the other hand will be extended forward for balance.
  3. Do the same with the other leg.

Lateral Stiff

  1. Do the movement one leg at a time
  2. The leg responsible for the movement will be slightly bent, while the other leg should be extended backwards - be careful not to rotate the hips.
  3. Repeat with the other leg.

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.