Unilateral Exercises For Toning
Compound exercises are unmatched for building size and strength. But when it comes to toning the muscle or adding shape and detail, unilateral exercises may be the better option.
Unilateral exercises or those that are performed one side at a time and do not require heavy weight. But because it demands great concentration to maintain stability and balance, even the smaller muscles are activated to assist in completing the rep. Thus incorporating unilateral exercises in your routine can lead to a more toned and shapely body.
Here are 11 of the best unilateral exercises you can add to your workout routine:
1. Bulgarian Split Squat
Bulgarian Split Squat not only tones up the thighs, hamstrings, glutes and calves but it also improves hip flexibility and mobility. When your hips are tight, it becomes difficult to do every day activities such as picking things off the floor or standing up from the chair. There are other variations where you can hold dumbbells or a barbell across your shoulders for added resistance.Recommended Volume: 3 sets x 10 reps
2. Single Leg Press
Single Leg Press is another exercise that tones up your leg muscles while improving hip flexibility. It’s like performing a Bulgarian Split Squat on a Leg Press machine. By changing your foot position, you can place more emphasis on specific muscles. A higher foot position hits the hamstrings and glutes while a lower foot position isolates the lower muscles of your thighs.Recommended Volume: 3 sets x 10 reps
3. Single Leg Deadlift
Single Leg Deadlift is a great isolation exercise for your hamstrings. It also tones up your glutes and calves. This exercise requires balance and stability. You have to keep your core tight in every rep to stabilise the torso and protect the lower back. With Single Leg Deadlift, you get better results using lighter weights.Recommended Volume: 2 sets x 15 reps
4. Single Leg Curl
There are other variations of the Single Leg Curl but the seated version is the safest one. First, it does not hyperextend the knee. Second, you get a strong contraction at the bottom part of the exercise. And third, you can safely add intensifier techniques such as negatives where the free leg helps curl the weight down and the working leg controls the resistance on the way up.Recommended Volume: 2 sets x 10 reps
5. Single Leg Calf Raise
As a straight leg exercise, Single Leg Calf Raise hits the gastrocnemius muscle which gives the calf its diamond shape. The calves can be a stubborn body part for many. The best way to tone and shape the calves is to emphasise the stretch at the bottom and the contraction at the top. Single Leg Calf Raise allows you to focus intensely on every rep.Recommended Volume: 3 sets x 15 reps
6. Single Arm Dumbbell Press
Single Arm Dumbbell Press is more challenging than the traditional 2-arm Dumbbell Press because it requires more balance and stability. If one side is weaker or less flexible, you may have to do additional sets to fix the imbalance. Make sure to keep your core tight so your lower back remains stable.Recommended Volume: 3 sets x 10 reps
7. Dumbbell Row
Dumbbell Row gives your lat muscles a deeper stretch and tighter contraction than Barbell Row. Make sure to brace the free arm on the bench to keep your upper body stable. This is a great exercise for toning your back muscles, posterior deltoids and biceps.Recommended Volume: 3 sets x 10 reps
8. Shotgun Row
This exercise is similar to Single Arm Dumbbell Row but because it is done on a cable machine, there is resistance throughout the rep. With Shotgun Row, you can adjust the height of the pulley to target specific muscles. For example, if the pulley is at shoulder level, more emphasis is placed on the upper back, traps and posterior deltoid.Recommended Volume: 3 sets x 10 reps
9. Single Arm Shoulder Press
Single Arm Shoulder Press requires you to maintain a tight core because there will be an imbalance on the distribution of weight on your body. This is more difficult than the Single Arm Dumbbell Press because your lumbar area is not braced against any surface. If one shoulder is weaker or less flexible, it may be difficult to achieve full range of motion. Single Arm Shoulder Press is the best way to correct the strength imbalance.Recommended Volume: 3 sets x 10 reps
10. One Arm Triceps Extension
One Arm Tricep Extension is a classic lower arm exercise that hits the long and middle heads of the triceps. Although this exercise gives the triceps a good stretch, only go as low as you comfortably can to minimise the risk of elbow injury. Do not use heavy weight as it may place compression forces on the rotator cuff and the lower back.Recommended Volume: 3 sets x 10 reps
11. Seated Alternate Dumbbell Curl
Seated Alternate Dumbbell Curl is an effective exercise for toning your biceps. For one, as a seated exercise, you cannot use body sway to curl the dumbbell up. Thus each rep must be performed using strict form. Second, dumbbells allow a deeper stretch and pronating the wrists creates a stronger contraction at the top of the curl.Recommended Volume: 3 sets x 10 reps
An effective way to incorporate unilateral exercises is to pair them with compound exercises. For example:
• Squat + Smith Machine Bulgarian Split Squat
• Deadlift + Single Leg Press
• Romanian Deadlift + Single Leg Curl
• Power Clean + Single Leg Deadlift
• Barbell Calf Raise + Single Calf Raise
• Bench Press + Single Arm Dumbbell Press
• Barbell Row + Single Arm Dumbbell Row
• T-Bar Row + Single Arm Cable Row
• Shoulder Press + Single Arm Shoulder Press
• Close Grip Bench Press + One Arm Triceps Extension
• Barbell Curl + Seated Alternate Dumbbell Curl
This type of sequence allows you to build overall strength while adding shape and tone to the targeted muscle.
