Unilateral training: why single-leg and single-arm work helps

Unilateral exercises train one side at a time: split squats, single-leg Romanian deadlifts, one-arm rows. They won't replace squats and bench presses, but they do a few things two-sided lifts can't.

Why use them

• They even out differences. Each side has to do its own share, so a weaker side can't hide.
• They need less weight. A split squat works the legs hard with a fraction of a back squat's load, which is kind to the lower back.
• They train balance and the hips' side muscles, which matter for running, sport and everyday life.
• They're great at home. One or two dumbbells go a long way.

The best unilateral exercises

• Legs: Bulgarian split squat, reverse lunge, step-up, single-leg Romanian deadlift.
• Upper body: one-arm dumbbell row, single-arm cable press, one-arm overhead press.
• Core: suitcase carries and side planks.

• Bulgarian split squatQuads, Glutes
• Reverse lungeQuads, Glutes
• Step-upQuads, Glutes
• Single-leg Romanian deadliftHamstrings, Glutes
• One-arm dumbbell rowLats, Upper back
• Side plankObliques

How to program them

Put one or two after your main lift, at 2 to 3 sets of 8 to 12 per side. Start with your weaker side and match its reps on the other. See leg workout and exercise order.