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5 Best Unilateral Exercises for Lower Body Strength and Muscle
Dec 17, 2024
Building lower body strength and muscle through unilateral exercises offers unique advantages, such as improved balance, better symmetry, and reduced risk of injury. Unlike bilateral exercises, unilateral movements target one leg at a time, which helps to correct muscle imbalances and engage stabilising muscles.
This article outlines five of the best unilateral exercises for lower body strength and muscle development, supported by scientific evidence.
Why Unilateral Training is Essential
Unilateral training can improve neuromuscular coordination, balance, and force production. Research highlights that it reduces functional asymmetries, which are common in athletes and general fitness enthusiasts (McCurdy et al., 2005).
Furthermore, unilateral exercises enhance core stability, as the body must counterbalance the uneven load (Behm et al., 2010). This type of training can also minimise compensations from the stronger side, promoting even muscular development.
1. Bulgarian Split Squats
Bulgarian split squats are a staple unilateral exercise targeting the quads, glutes, , and stabilisers. This movement involves elevating one leg on a bench behind you while squatting with the other leg.
How to Perform
Stand a few feet in front of a bench with one leg placed on the bench behind you.
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