Unilateral Exercises: What Are They and Why Should You Use Them?

Unilateral exercises are movements performed with one limb at a time—either one arm or one leg. These exercises typically require greater balance and often challenge core control more than their bilateral counterparts. For hybrid athletes, incorporating unilateral exercises into a hybrid training program is essential for building well-rounded strength and addressing side-to-side imbalances. For example, movements like single-leg deadlifts or one-arm dumbbell presses demand not only strength but also stability, which is crucial for improving overall athleticism.

While unilateral exercises are often promoted as “functional,” the term can sometimes be misleading. Functional fitness is about improving overall capability and performance, so it’s essential to assess what specific qualities these movements develop. In hybrid training, unilateral exercises excel at enhancing balance, coordination, and correcting strength imbalances, making them a key component of any well-rounded hybrid training program.

What Are Bilateral Exercises?

Bilateral exercises, on the other hand, are movements performed with both limbs simultaneously, such as a barbell squat or a bench press. These exercises allow for greater stability, enabling the lifter to generate higher levels of force and handle heavier loads. Because balance is less of a limiting factor, bilateral exercises are excellent for building maximal strength and power. For hybrid athletes, these movements are critical for ensuring the strength base needed to excel in both strength and endurance elements of a hybrid training program.

In short, bilateral exercises are better suited for safely lifting heavy weights and maximizing force production, while unilateral exercises target balance, stability, and correcting side-to-side imbalances. Both have unique roles in creating a versatile and adaptable hybrid athlete.

The Role of Unilateral Exercises in Hybrid Training

Unilateral exercises are indispensable for developing a well-rounded, balanced body. They are particularly effective for addressing strength asymmetries, as they isolate each limb to ensure equal effort is being applied. For athletes engaging in hybrid training, unilateral exercises like lunges, Bulgarian split squats, and single-arm rows are invaluable for building the stability and balance necessary to transition seamlessly between strength and endurance activities.

The Role of Bilateral Exercises in Hybrid Training

Bilateral exercises remain the cornerstone of strength training for a reason. They allow for the safe application of heavy loads, making them ideal for developing maximal strength. Movements like deadlifts, squats, and bench presses also have a high degree of transferability to hybrid training, where a strong foundation of maximal strength supports performance in endurance-focused activities.

For hybrid athletes, balancing bilateral and unilateral exercises ensures that both power and symmetry are developed, resulting in a body that performs efficiently in all areas of fitness.

Debunking Myths: Unilateral vs. Bilateral

A common myth is that unilateral exercises are the only way to fix imbalances. However, this isn’t entirely accurate. Bilateral exercises, when performed with proper technique, can also help address asymmetries. For example, focusing on even weight distribution in a squat or deadlift over time can reduce discrepancies between the left and right sides.

It’s also worth noting that slight asymmetries are completely normal. Most people naturally have a dominant side that is better at generating force. For hybrid athletes, the key is not to eliminate these imbalances entirely but to minimize them to ensure performance and reduce the risk of injury during hybrid training.

Conclusion: Why You Need Both in a Hybrid Training Program

Both unilateral and bilateral exercises have their place in a balanced hybrid training program. Unilateral exercises are essential for improving balance, coordination, and addressing imbalances, while bilateral exercises are critical for building maximum strength and power. For hybrid athletes, incorporating both ensures the versatility needed to succeed in both strength and endurance disciplines. By combining these approaches, you can create a hybrid training program that builds strength, stability, and resilience across all movement patterns, helping you thrive as a well-rounded hybrid athlete.