Taking an individualized approach to your training helps you optimize performance, correct imbalances, and prevent injury. While foundational strength training movements like squats, deadlifts, and bench presses are bilateral in nature, adding unilateral exercises into your accessory work can drastically improve strength symmetry, muscular development, and athletic efficiency.

In this guide we will cover the best unilateral training exercises, benefits, how they work, and more. 

What Is Unilateral Training?

Unilateral training involves performing exercises that work one limb at a time — either a single-arm or single-leg movement. Unlike bilateral exercises, which work both sides of the body simultaneously, unilateral movements focus on isolating each side independently.

The main goal of unilateral training is to identify and correct muscular imbalances, prevent overcompensation from the dominant side, and build balanced strength and coordination.

Benefits of Unilateral Training

1. Corrects Muscular Imbalances

While bilateral movements like squats and presses are meant to distribute effort equally, the stronger side often overcompensates for the weaker one — sometimes without you realizing it. Over time, this leads to:

• Imbalanced strength development

• Reduced overall performance

• Higher risk of overuse injuries

“Unilateral resistance training allows for limb-specific development and can help reduce asymmetries that often go unnoticed during bilateral lifts.”
— McCurdy et al., Journal of Strength and Conditioning Research

2. Improves Core Strength and Midline Stability

When performing a unilateral movement, your body must resist rotation and lateral shifting. This engages the core stabilizers, improves coordination, and helps build:

• Better postural control

• Core strength that transfers to compound lifts

• Midline stability for explosive and athletic movement patterns

“Unilateral exercises generate increased demand for trunk muscle activation, especially during dynamic tasks requiring balance and spinal control.”
— Behm et al., Journal of Strength and Conditioning Research

3. Enhances Aesthetic Physique

In bodybuilding and physique training, symmetry is everything. Unilateral training helps bring up lagging body parts, like a smaller arm, underdeveloped quad, or imbalanced pec, by isolating and overloading one side at a time.

“Bodybuilders aiming for muscular symmetry benefit from unilateral training as it allows for targeted volume to underdeveloped limbs without overworking dominant muscles.”
— Schoenfeld, B., Journal of Strength and Conditioning Research

Whether you’re trying to correct a visible imbalance or perfect your stage-ready proportions, unilateral exercises allow you to target and develop weak points directly.

1. Single Arm Dumbbell Row

Single-Arm Dumbbell Row: Build a Stronger, More Balanced Back

The single-arm dumbbell row is a foundational unilateral pulling exercise that targets the latissimus dorsi, rhomboids, and trapezius, while also enhancing core stability and grip strength. Whether your goal is hypertrophy, strength, or fixing muscular imbalances, this row variation belongs in your training split.

How To Perform the Single-Arm Dumbbell Row

Equipment Needed:

• Flat bench

• One dumbbell

Step-by-Step Instructions:

1. Setup:
   Place your left knee and left hand on a flat bench. Keep your spine neutral and your right foot flat on the ground. Hold a dumbbell in your right hand, letting it hang straight down toward the floor.

2. Brace Your Core:
   Maintain a flat back and tight core. Keep your shoulders square and avoid rotation through your torso.

3. Row the Weight:
   Drive your right elbow up and back, keeping it close to your body. Aim to bring the dumbbell toward your hip, not your shoulder, to maximize lat engagement.

4. Squeeze and Control:
   Pause at the top, squeeze your shoulder blade toward your spine, then slowly lower the dumbbell back to the starting position.

5. Repeat:
   Perform 8–12 reps, then switch sides. Complete 3–4 total sets per arm.

Muscles Worked

• Latissimus dorsi

• Rhomboids

• Trapezius

• Posterior deltoids

• Biceps brachii

• Erector spinae

• Core stabilizers (anti-rotation)

Benefits of the Single-Arm Dumbbell Row

1. Strengthens the Lats & Upper Back

This movement is highly effective at recruiting the lats, which are essential for posture, pulling strength, and shoulder function.

“Dumbbell rows produce significant activation in the latissimus dorsi and upper back, making them an efficient single-joint movement for hypertrophy.”
— Andersen et al., Journal of Strength and Conditioning Research

2. Improves Unilateral Strength and Symmetry

Training one side at a time helps identify and correct imbalances in strength, control, and range of motion between your left and right sides.

“Unilateral resistance exercises improve symmetry, reduce compensatory movement, and enhance neuromuscular coordination.”
— McCurdy et al., Journal of Strength and Conditioning Research

3. Enhances Core Stability

Because you’re resisting rotation throughout the lift, this movement forces your obliques and core stabilizers to engage and control the torso.

“Unilateral loading increases trunk muscle activation and stability demands, improving core control.”
— Behm et al., Journal of Strength and Conditioning Research

4. Supports Other Lifts and Movements

Improved upper back strength and scapular control from rows carries over into:

• Deadlifts

• Pull-ups

• Bench press

• Postural endurance

The single-arm dumbbell row is one of the most effective exercises for building a strong, balanced, and functional back. It develops pulling strength, enhances posture, and reinforces core stability — all while addressing muscular imbalances that bilateral lifts may overlook.

To maximize your progress, support your training with Swolverine Kre-Alkalyn Creatine for strength, and recover faster with Swolverine POST.

Want a full upper-body program tailored to your goals? Get personalized coaching at The Swole Kitchen and let us help you build a stronger, more defined physique — one rep at a time.

2. Single Arm Triceps Kickback

Single-Arm Dumbbell Triceps Kickback: Sculpt Stronger, More Defined Arms

The single-arm triceps kickback is an isolation movement designed to target the triceps brachii, specifically focusing on the long head. It’s a staple in any well-rounded arm day and a go-to for those seeking definition, strength, and symmetry in the upper arms.

How To Perform the Single-Arm Dumbbell Triceps Kickback

Equipment Needed:

• One dumbbell

• Flat bench (optional for support)

Step-by-Step Instructions:

1. Starting Position
   Hold a dumbbell in your right hand and place your left hand and knee on a flat bench for support. (Alternatively, you can hinge at the hips while standing without using a bench.)

2. Set Your Posture
   Keep your back flat, core braced, and your upper arm tucked close to your torso, elbow bent at 90°.

3. Extend the Arm
   Press the dumbbell backward by straightening your elbow, keeping the upper arm stationary. Fully extend the arm until it’s parallel with your torso and your elbow is locked out.

4. Squeeze & Return
   At full extension, squeeze the triceps for a second, then slowly return to the start position with control.

5. Repeat
   Perform 10–15 reps per arm, for 3–4 total sets. Switch sides and repeat.

Muscles Worked

• Triceps brachii (long head, lateral head, and medial head)

• Deltoids (stabilizing role)

• Core and lower back (for posture and control)

Benefits of Single-Arm Triceps Kickbacks

1. Isolates the Triceps

Kickbacks are one of the best movements for targeting the long head of the triceps, which is essential for developing the overall shape and size of the upper arm.

“Exercises involving shoulder extension, such as triceps kickbacks, place higher relative tension on the long head of the triceps compared to other triceps movements.”
— Bojsen-Møller et al., European Journal of Applied Physiology

2. Enhances Arm Definition

The controlled nature of the kickback allows for constant tension, especially at full extension — helping to sculpt lean, defined triceps when paired with proper nutrition and volume.

For optimal definition, combine high-rep isolation work with a lean muscle-building diet. Need help dialing that in? The Swole Kitchen offers personalized macro coaching to accelerate results.

3. Improves Arm Symmetry & Balance

Training one arm at a time helps correct imbalances and ensures each tricep is getting equal work — essential for aesthetic and strength development.

“Unilateral resistance training can improve muscle balance between limbs, leading to better symmetry and reduced injury risk.”
— McCurdy et al., Journal of Strength and Conditioning Research

4. Joint-Friendly & Beginner Friendly

This movement uses light weight and focuses on control, making it great for beginners, lifters with elbow sensitivity, or anyone finishing a heavy push day with isolation work.

Programming Tips

• Volume: 3–4 sets of 10–15 reps

• Superset With: Overhead triceps extensions or close-grip push-ups

• Best Used: As a finisher on push day or arm-focused sessions

🛒 For recovery and lean muscle gain, stack your training with Swolverine Whey Protein Isolate and Swolverine POST to reduce soreness and rebuild stronger.

The single-arm triceps kickback is a simple but powerful movement for developing triceps size, definition, and symmetry. It reinforces good form, improves control, and is highly effective at targeting the long head of the triceps — which gives the upper arm its signature shape.

Pair it with proper programming, focused nutrition, and progressive overload, and your arms will thank you.

Need help with the recovery and nutrition side? Start your transformation with The Swole Kitchen Coaching and take your results to the next level.

3. Single Arm Push Press 

Single-Arm Dumbbell Push Press: Build Overhead Power and Core Control

The single-arm dumbbell push press is a dynamic unilateral movement that blends strength, power, and coordination. By using your legs to initiate the press, it allows you to move heavier loads overhead, while reinforcing core engagement and fixing strength imbalances — making it a must-have in any strength or functional fitness program.

How To Perform the Single-Arm Dumbbell Push Press

Equipment Needed:

• One dumbbell

• Open space or a rack (optional for support)

Step-by-Step Instructions:

1. Start Position
   Hold a dumbbell in your right hand at shoulder height, elbow slightly in front of the body, and palm facing in. Stand tall with feet hip-width apart and knees slightly bent.

2. Dip & Drive
   Perform a small dip by bending your knees and hips slightly (not a full squat), keeping your torso upright.

3. Explosive Press
   Immediately drive through your heels and extend your legs, using the momentum to press the dumbbell overhead to full lockout.

4. Stabilize & Control
   Fully extend your arm with the biceps near your ear. Brace your core and avoid leaning back.

5. Lower & Reset
   Lower the dumbbell back to the shoulder under control. Repeat for the desired reps before switching arms.

Muscles Worked

• Deltoids (shoulders)

• Triceps

• Quadriceps

• Glutes

• Core (obliques, rectus abdominis)

• Upper traps

• Serratus anterior (for shoulder stability)

Benefits of the Single-Arm Push Press

1. Improves Overhead Power

By incorporating leg drive, the push press allows you to move more weight overhead than a strict press, translating into improved athleticism and power.

“Push press variations generate higher power outputs than traditional overhead pressing, making them ideal for explosive strength development.”
— Lake et al., Journal of Strength and Conditioning Research

2. Enhances Core Stability

Lifting a weight overhead with one arm requires your core to resist rotation, improving anti-rotational strength and postural control.

“Unilateral overhead movements enhance core activation due to asymmetrical loading and anti-rotational demands.”
— Behm et al., Journal of Strength and Conditioning Research

3. Fixes Muscle Imbalances

Using one dumbbell at a time ensures each shoulder and arm contributes independently, helping you uncover and correct unilateral weaknesses that often go unnoticed in barbell lifts.

“Unilateral resistance training reduces strength asymmetries and improves limb coordination.”
— McCurdy et al., Journal of Strength and Conditioning Research

4. Builds Functional Strength

The push press combines lower-body power with upper-body strength, making it great for functional fitness, sports performance, CrossFit, and general conditioning.

Programming Tips

• Strength: 4 sets of 6–8 reps per arm (heavier weight)

• Power/Conditioning: 3–4 sets of 8–10 reps per arm at moderate weight

• Superset With: Pull-ups, single-arm rows, or core work for balanced upper body training

💪 Powering through high-volume overhead work? Recover faster with Swolverine POST and stay fueled with Swolverine Clean Carbs.

The single-arm dumbbell push press is a high-impact movement that builds overhead strength, improves core stability, and addresses muscular imbalances. It’s perfect for athletes, lifters, and anyone looking to boost functional upper-body performance.

Looking to match your training intensity with smart fueling and recovery? The Swole Kitchen offers custom nutrition plans that help turn power into progress.

4. Single Arm Overhead Press

Single-Arm Overhead Press: Build Strong, Stable Shoulders and Core

The single-arm overhead press is a foundational upper-body strength movement that targets the shoulders, triceps, and core — while emphasizing unilateral strength, balance, and control. Compared to barbell pressing, this variation offers greater range of motion and reduces joint strain, making it ideal for athletes, lifters, and anyone looking to improve overhead stability and muscular symmetry.

How To Perform the Single-Arm Overhead Press

Equipment Needed:

• One dumbbell or kettlebell

Step-by-Step Instructions:

1. Start Position
   Stand tall with your feet shoulder-width apart. Hold a dumbbell in your right hand at shoulder height with your palm facing in and your elbow slightly forward.

2. Brace and Press
   Engage your core and glutes, then press the dumbbell overhead in a straight line. Keep your wrist stacked over your elbow and your arm close to your ear at lockout.

3. Full Extension
   At the top, your arm should be fully extended with your biceps by your ear and shoulder blades active (not shrugged).

4. Controlled Lowering
   Slowly lower the dumbbell back to shoulder height. Avoid leaning or twisting — keep your torso square.

5. Repeat
   Perform 8–10 reps per arm, then switch. Complete 3–4 sets total.

Muscles Worked

• Deltoids (especially anterior and medial heads)

• Triceps

• Serratus anterior

• Core stabilizers (obliques, rectus abdominis, transverse abdominis)

• Upper traps and rotator cuff (for stabilization)

Benefits of the Single-Arm Overhead Press

1. Improves Shoulder Strength and Mobility

Pressing one arm at a time promotes better range of motion, reduces compensation, and supports healthier shoulder mechanics.

“Unilateral shoulder movements require greater neuromuscular coordination and mobility, improving shoulder function and reducing risk of impingement.”
— Kibler et al., Journal of Strength and Conditioning Research

2. Enhances Core Stability and Anti-Rotation Strength

The asymmetrical load requires your core to resist side bending and rotation, training deep stabilizers that support athletic movement and lifting technique.

“Unilateral resistance training produces greater core muscle activation compared to bilateral loading, due to increased anti-rotational demands.”
— Behm et al., Journal of Strength and Conditioning Research

3. Corrects Strength Imbalances

By training each arm independently, you can identify and correct unilateral weaknesses, which improves symmetry and reduces injury risk.

“Unilateral strength work is essential for correcting asymmetries and improving long-term structural balance.”
— McCurdy et al., Journal of Strength and Conditioning Research

4. Joint-Friendly and Versatile

Because you can adjust arm angle, grip, and range of motion, the single-arm press is often better tolerated by lifters with shoulder pain or mobility restrictions than fixed-path barbell presses.

Programming Tips

• Strength Focus: 3–4 sets of 6–8 reps per arm with heavier weight

• Hypertrophy: 3–4 sets of 8–12 reps per arm with controlled tempo

• Stability & Rehab: Light to moderate weight for 10–15 reps with strict form

• Pair With: Pulling movements like single-arm rows, banded face pulls, or core work

💡 Supplement Stack Tip

To support shoulder development and recovery:

• Take Swolverine Whey Protein Isolate post-workout

• Add Swolverine Creatine Monohydrate for strength gains

• Use Swolverine ZMT to promote deeper sleep and hormone optimization

The single-arm overhead press is more than just a shoulder exercise — it’s a full-body movement that develops upper body strength, improves core control, and helps correct muscular imbalances. Whether you’re chasing aesthetics, strength, or functional fitness, this movement should be in your programming rotation.

Need help building a strong, athletic physique with balanced programming and nutrition? The Swole Kitchen Coaching offers personalized plans tailored to your goals and training split.

5. Bulgarian Split Squat 

Bulgarian Split Squat: The Ultimate Unilateral Leg Day Builder

The Bulgarian Split Squat is one of the most effective lower-body exercises for building strength, improving stability, and developing single-leg power. By elevating the rear leg, this movement increases range of motion, places more emphasis on the glutes and quads, and forces you to engage your core and stabilizing muscles for balance.

Whether you’re chasing performance or aesthetics, the Bulgarian Split Squat is a must-have in your training toolbox.

How To Perform the Bulgarian Split Squat

Equipment Needed:

• Dumbbells or barbell (optional)

• Flat bench, box, or elevated surface (knee-height)

Step-by-Step Instructions:

1. Set Up
   Stand facing away from a bench. Place the top of your rear foot on the bench behind you. Your front foot should be far enough forward so that when you descend, your front knee tracks in line with your toes.

2. Start Position
   Hold dumbbells at your sides or a barbell across your back. Brace your core and keep your torso tall.

3. Lower Into the Squat
   Bend your front knee and lower your body toward the ground until your front thigh is parallel to the floor and your rear knee is just above the ground.

4. Drive Back Up
   Push through the heel of your front foot, extending your knee and hip to return to the starting position.

5. Repeat
   Complete 8–12 reps per leg. Switch sides and repeat for 3–4 total sets.

Muscles Worked

• Quadriceps

• Gluteus maximus and medius

• Hamstrings

• Adductors (inner thigh)

• Calves (for stabilization)

• Core and lower back (for posture and balance)

Benefits of Bulgarian Split Squats

1. Unilateral Strength and Balance

This movement forces each leg to work independently, helping to eliminate imbalances that often develop from bilateral lifts like squats and leg presses.

“Unilateral exercises like the Bulgarian Split Squat enhance single-limb performance and reduce bilateral strength deficits.”
— McCurdy et al., Journal of Strength and Conditioning Research

2. Improved Glute and Quad Development

The deep range of motion and hip extension heavily recruit the glutes, while the forward leg positioning places tension directly on the quads, making it perfect for leg day hypertrophy.

“Increased knee and hip flexion in split squats results in greater quadriceps and gluteal muscle activation compared to bilateral squatting.”
— Speirs et al., Journal of Strength and Conditioning Research

3. Increased Core Activation and Stability

Because of the narrow base of support, your core must work overtime to keep your torso upright and balanced throughout the lift.

“Stability challenges during single-leg training contribute to improved trunk muscle engagement and control.”
— Behm et al., Journal of Strength and Conditioning Research

4. Joint-Friendly with Greater Range of Motion

The split squat allows for full depth without spinal compression, making it a smart substitute for traditional squats if you experience low back pain.

Programming Tips

• Strength: 4 sets of 6–8 reps per leg with heavier dumbbells or a barbell

• Hypertrophy: 3–4 sets of 8–12 reps per leg with moderate weight and slow tempo

• Stability & Rehab: Bodyweight or light dumbbells for 10–15 reps per leg with pause at the bottom

• Superset With: Dumbbell RDLs, single-leg glute bridges, or step-ups for killer accessory work

💡 Supplement Stack Tip

To build stronger legs and recover faster:

• Take Swolverine Creatine Monohydrate for power output

• Replenish post-leg day with Swolverine POST

• Support your muscle-building goals with Swolverine Whey Protein Isolate

The Bulgarian Split Squat is one of the most effective movements you can do to build single-leg strength, correct muscular imbalances, and increase lower body hypertrophy — all while improving your balance, posture, and athletic ability.

Looking to build a customized leg day split based on your training goals and body type? Get started with The Swole Kitchen Coaching and accelerate your results with personalized programming and performance nutrition.

6. Lunges 

Lunges: The Classic Lower Body Builder for Strength, Balance, and Symmetry

Lunges are a fundamental lower-body movement that builds strength, improves mobility, and enhances coordination. As a unilateral exercise, lunges require each leg to work independently, correcting muscular imbalances and promoting better posture, stability, and control.

From athletes to physique-focused lifters, lunges are a staple for developing strong, functional legs and glutes.

How To Perform a Basic Forward Lunge

Equipment Needed:

• Bodyweight or a pair of dumbbells/kettlebells

Step-by-Step Instructions:

1. Start Position
   Stand tall with your feet hip-width apart and dumbbells at your sides (optional). Keep your chest up and core engaged.

2. Step Forward
   Take a controlled step forward with your right leg, landing heel first.

3. Lower into the Lunge
   Bend both knees to lower your body. Your back knee should hover just above the ground and your front thigh should be parallel to the floor. Keep your front knee stacked over your ankle.

4. Push Back to Start
   Drive through the heel of your front foot to return to the starting position.

5. Repeat
   Alternate legs or perform all reps on one side before switching. Aim for 3–4 sets of 8–12 reps per leg.

Muscles Worked

• Quadriceps

• Gluteus maximus and medius

• Hamstrings

• Adductors (inner thighs)

• Calves

• Core stabilizers (for posture and balance)

Benefits of Lunges

1. Builds Unilateral Leg Strength

Because lunges train one leg at a time, they help correct muscle imbalances and ensure both legs develop evenly — which is often overlooked in bilateral movements like squats.

“Unilateral exercises improve symmetry between limbs and address compensations that occur during bilateral lifts.”
— McCurdy et al., Journal of Strength and Conditioning Research

2. Improves Balance and Coordination

Lunges challenge stabilizer muscles throughout the hips, knees, and ankles. This improves neuromuscular control, making the movement highly functional for athletes and daily life.

“Single-leg training enhances proprioception and dynamic balance, leading to improved stability and performance.”
— Zech et al., Sports Medicine

3. Strengthens Glutes and Quads

Forward lunges engage the quads during the descent and emphasize glute drive during the push-off. This combo helps you build strong, athletic legs and posterior chain power.

“Split squats and lunges elicit significant quadriceps and gluteal activation, making them excellent for lower body hypertrophy.”
— Speirs et al., Journal of Strength and Conditioning Research

4. Increases Hip and Ankle Mobility

The movement pattern encourages mobility in the hip flexors, knees, and ankles, making it an effective dynamic warm-up as well as a strength exercise.

5. Scalable and Versatile

Lunges can be progressed or modified to suit any goal or fitness level. Examples include:

• Walking lunges (cardio & endurance)

• Reverse lunges (more glute focus, easier on knees)

• Deficit lunges (increased range of motion)

• Jumping lunges (plyometric power)

Programming Tips

• Strength: 3–4 sets of 6–8 reps per leg (with heavier dumbbells)

• Hypertrophy: 3–4 sets of 10–12 reps per leg (moderate load)

• Conditioning: 3 sets of 20 alternating reps (light load or bodyweight)

• Superset With: Squats, Romanian deadlifts, or step-ups for a killer leg circuit

💡 Fuel your lower-body training with Swolverine Clean Carbs pre-workout, and aid muscle recovery with Swolverine Whey Protein Isolate post-session.

The lunge is a classic and effective movement for building stronger legs, fixing imbalances, and improving mobility. Its unilateral nature makes it highly functional, joint-friendly, and scalable for beginners to advanced lifters alike.

Need help balancing your leg day split or building a routine that targets symmetry and growth? Get personalized support with The Swole Kitchen Nutrition + Training Coaching to optimize your results inside and outside the gym.

7. Single Leg Romanian Deadlift

Single-Leg Romanian Deadlift: Master Balance, Strength, and Posterior Chain Power

The single-leg Romanian deadlift (RDL) is a unilateral hinging movement that targets the hamstrings, glutes, and core while challenging your balance and stability. As one of the most effective accessory lifts for athletes and lifters alike, it improves strength, posture, and coordination — all while correcting asymmetries that traditional bilateral lifts can miss.

How To Perform a Single-Leg Romanian Deadlift

Equipment Needed:

• One or two dumbbells (or kettlebells)

Step-by-Step Instructions:

1. Start Position
   Stand with feet hip-width apart, holding a dumbbell in one or both hands. Shift your weight onto your right foot, keeping a soft bend in the knee.

2. Hinge at the Hips
   Begin to hinge forward at the hips while extending your left leg straight behind you. Keep your back flat, core engaged, and the dumbbell(s) close to your standing leg.

3. Reach Full Range
   Lower the weight(s) until your torso is nearly parallel to the floor or until you feel a stretch in your hamstrings.

4. Drive Back Up
   Push through the heel of your standing leg to return to the starting position. Keep the movement slow and controlled.

5. Repeat
   Perform 8–12 reps per leg for 3–4 total sets. Then switch sides.

Muscles Worked

• Hamstrings

• Gluteus maximus and medius

• Adductors

• Erector spinae (lower back)

• Calves

• Core stabilizers (for anti-rotation and balance)

Benefits of the Single-Leg Romanian Deadlift

1. Targets the Posterior Chain

This movement is one of the most efficient ways to target and isolate the hamstrings and glutes with minimal spinal loading — ideal for improving strength and muscle control.

“The single-leg Romanian deadlift shows high EMG activity in the hamstrings and gluteus maximus, making it effective for posterior chain development.”
— Distefano et al., Journal of Orthopaedic & Sports Physical Therapy

2. Improves Balance and Proprioception

Standing on one leg while hinging challenges your proprioception, ankle stability, and neuromuscular control — enhancing athletic performance and injury resilience.

“Unilateral training enhances balance and neuromuscular efficiency, reducing fall risk and improving single-limb power output.”
— Zech et al., Sports Medicine

3. Corrects Muscular Imbalances

Like all unilateral movements, the single-leg RDL ensures each limb develops strength independently, helping prevent overcompensation by the dominant side.

“Unilateral exercises such as the single-leg RDL promote symmetrical strength and coordination across limbs.”
— McCurdy et al., Journal of Strength and Conditioning Research

4. Enhances Hip Hinge Mechanics

The single-leg RDL reinforces proper hip hinge technique, which translates directly to compound lifts like deadlifts, cleans, and kettlebell swings.

Programming Tips

• Strength & Stability: 3–4 sets of 6–8 reps per leg (moderate weight, slow tempo)

• Hypertrophy & Control: 3 sets of 8–12 reps with a pause at the bottom

• Superset With: Bulgarian split squats, glute bridges, or lateral lunges for a complete posterior chain accessory block

🛠️ Training glutes and hamstrings hard? Recover faster and rebuild stronger with Swolverine POST and Swolverine Whey Protein Isolate.

The single-leg Romanian deadlift is an elite accessory exercise for building posterior chain strength, improving balance, and correcting muscular imbalances. It belongs in every leg day rotation — especially if you're focused on functional strength, performance, or injury prevention.

Need a full program designed around progressive overload and smart recovery? The Swole Kitchen Coaching offers customized nutrition and training plans tailored to your physique and performance goals.

Examples of Unilateral Exercises

• Upper Body

  • Single-arm dumbbell shoulder press

  • Dumbbell rows (one arm)

  • Alternating dumbbell curls

  • Single-arm chest press

• Lower Body

  • Bulgarian split squats

  • Step-ups

  • Single-leg Romanian deadlifts

  • Lateral lunges

• Core & Stability

  • Single-arm farmer carries

  • Pallof press

  • Single-leg glute bridges

When to Include Unilateral Movements

You don’t have to replace your compound lifts. Instead, include unilateral exercises in:

• Accessory work after compound lifts

• Warm-ups to activate stabilizers

• Rehab/prehab routines to prevent injuries

• Hypertrophy blocks to target lagging muscles

Final Takeaway

Unilateral training helps correct imbalances, develop symmetrical strength, improve core stability, and promote long-term athletic development. Whether you're a lifter, an athlete, or a physique competitor, integrating unilateral work into your weekly training can lead to better performance, improved aesthetics, and fewer injuries.

Pair smarter training with dialed-in nutrition for even greater progress. Get a custom plan with The Swole Kitchen Nutrition Coaching and support recovery with Swolverine Whey Protein Isolate.

Need Help With Optimizing Your Diet, Nutrition, And Training Plan To Finally Get The Results You've Been Waiting For Without Having To Diet At All?

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.