The Power of One: Why Unilateral Training is the Missing Link in Your Routine

We often think of strength in terms of big, bilateral movements: the two-legged squat, the standard deadlift, or the classic chest press. While these are staples for a reason, there is a "secret sauce" to longevity, symmetry, and core strength that many people overlook: Unilateral Training.

Training one side of the body at a time is one of the most effective ways to break through plateaus and build a more functional, resilient physique. Here is why this shift is a game-changer for your goals.

Why Train One Side at a Time?

1. Correcting Imbalances: We all have a "dominant" side. In bilateral moves, your stronger side often compensates for the weaker one. Unilateral work forces that weaker side to step up, creating a more symmetrical, balanced body.

2. Core Stability on Overdrive: When you hold a weight on just one side, your core has to fire intensely to keep you from tipping or rotating. You get a high-level trunk stability workout without ever doing a crunch.

3. Injury Prevention: By strengthening the stabilizing muscles around your joints (especially the hips and shoulders), you create a "bulletproof" frame that is less prone to the common tweaks and strains of daily life.

The "Single-Sided Strength" Workout

Equipment: One or two dumbbells (DB).

Instructions: Perform this workout as a circuit or straight sets. To focus on Hypertrophy (muscle growth), aim for 10–12 reps per side. Rest for 60–90 seconds between sets to allow your nervous system to recover.

1. The Single-Leg Goblet Box Squat

• How: Hold one DB at your chest. Stand in front of a chair or bench. Lift one foot slightly off the floor and sit back into the chair with control. Press through the planted heel to stand back up.

• Why: This torches the quads and glutes while highlighting any hip instability.

2. Single-Arm Dumbbell Row

• How: Place one hand on a sturdy surface for support. With the other hand, pull the DB toward your hip, keeping your elbow tucked and your back flat.

• Why: Great for back width and thickness while forcing the core to resist rotation.

3. Staggered Stance (B-Stance) RDL

• How: Stand with most of your weight on your front leg, using the back foot like a "kickstand" for balance. Hinge at the hips, lowering the weights toward your mid-shin, then squeeze your glutes to stand.

• Why: Concentrates the load on the front hamstring and glute for targeted growth and balance.

4. Single-Arm Overhead Press

• How: Stand tall with a DB in one hand at shoulder height. Press it straight up toward the ceiling without letting your ribs flare or your body lean.

• Why: Challenges shoulder stability and the obliques simultaneously.

5. Single-Arm Floor Press

• How: Lie on your back with knees bent. Press one DB from the floor toward the ceiling, controlling the weight on the way down until your tricep lightly touches the floor.

• Why: By using only one arm, you have to fight the urge for your torso to roll toward the weighted side.

6. Rear-Foot Elevated Split Squat (Bulgarian Split Squat)

• How: Place your back foot on a bench or couch. Step your front foot out and drop your back knee toward the floor, keeping your front knee aligned over your ankle.

• Why: The ultimate lower-body builder. It’s challenging, but the results in leg definition and stability are unmatched.

Important: Workout Disclaimer

Please consult with a physician or other healthcare professional before starting this or any other fitness program to determine if it is right for your needs. This workout is for informational purposes only. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. Perform these exercises at your own risk. Elizabeth DeHart Fitness is not responsible for any injuries resulting from the use of this workout routine.