We all know there are different ways to do certain exercises. We can do unilateral exercise or bilateral exercise. For instance, we can do a 1 arm dumbbell shoulder press or 2 arm shoulder press. A single leg straight leg dead lift or a double straight leg dead lift. A single arm dumbbell bench press or a traditional barbell bench press. You get the idea. . .many workouts provide us an option to focus on one side at a time (unilateral exercise) or both sides (bilateral exercise).
Which is better?
The benefits of bilateral exercise include better balance (being more stable) and the ability to move more weight. The benefits of unilateral exercises include building more stability through assisting muscles groups such as the core. As well as addressing muscle imbalances, contributing to greater energy output, improving the overall quality of your movement, and providing for a more challenging workout.
Given the benefits, it does appear that unilateral training can be a great choice. However, they can take more time with having to train each side separately and can be quite difficult both physically and mentally.
My take….find a happy medium and incorporate both unilateral and bilateral exercises into your routine. It will keep things fresh and allow you to have a nice mix of exercises in your fitness routine.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.