Bulgarian Split Squats, Single Arm Ring Rows and Turkish Get ups are all examples of unilateral exercises (one limb/side at a time) that are both effective and provide a host of benefits that bilateral exercises (both sides at once, e.g.; Barbell Bench Press, Barbell Back Squat) may not always provide to the same degree.
If you have a great proficiency in bilateral training but are yet to fully involve more unilateral training then here are some of the benefits you can expect to see from including them;
📍More core engagement
📍Correct imbalances, e.g. one arm dominating on the Bench Press
📍Shore up energy leaks that reduce output on bilateral exercises
📍Increased body awareness and control; a slower tempo is usually required for unilateral training due to the balance required and so can be helpful to increase control and a mind-muscle connection
🏋️♀️Some of our favourite unilateral exercises are listed below so you can give them a try!
Single Arm Overhead Carries
Single Leg Romanian Deadlift
Single Arm Dumbbell Bench Press
Bulgarian Split Squat
Single Arm Ring Row