Use unilateral exercises to shake up your workouts

I love exercises that require the left and right sides of my body to perform different tasks. What can I say, I’m happiest when multi-tasking 🙂

My favourite unilateral exercise? The offset load squat.

unilateral exercises

Yes, I know that I’m using an 8 pound and a 15 pound weight…

Rather than holding two, equal weight dumbbells at shoulder height, try holding a heavy weight over one shoulder and a lighter weight over the other. Ignore anyone in the gym who’s giving you strange looks, assuming that you don’t realize you’re using two different dumbbells…happens to me all the time!

Feel how one side of the body is working harder than the other. Note the difference in the way the left and right sides of your core are working as you drop down into the squat. Pay attention to how your left and right legs and glute cheeks work as you press back up to standing.

Neat, huh? (Just make sure you switch the weights and perform an equal number of reps on the other side so as not to leave the gym lop-sided 😉 ).

Incorporating unilateral exercises in your workout is a great way to

  1. increase strength on the weaker side of your body. Often our non-dominant arms and legs are lacking in strength not only because we use them less in every day life, but also because during traditional gym workouts we unconsciously let our stronger side take over. Forcing each side of the body to work differently and separately immediately highlights any muscular weaknesses and imbalances that may be affecting our progress in the gym as well as our day-to-day functionarily.
  2. improve balance and kinesthetic awareness. Unilateral exercises require a strong kinesthetic awareness; the knowledge of where, in space, your limbs are relative to your torso. Next time you trip and ‘catch’ yourself before falling, congratulate yourself on your well-developed kinesthetic sense. Asking the left and right sides of your body to simultaneously perform different tasks forces you to create and strengthen mind-to-muscle connections that you might not otherwise use.
  3. incorporate extra core training in your workout. Whenever we ask the right and left sides of our body to perform different movements we turn on our deep core stabilizers; the muscles that help support the spine and protect it from being injured by external forces. For example, lifting a single, heavy weight up and over your head requires the obliques on the opposite side of your body to contract and engage in order to keep your torso upright.
  4. push through training plateaus. Sometimes we get stuck at a particular weight or progression of an exercise. No matter how hard we try to progress it, we can’t seem to increase the difficulty or the load. Unilateral exercises can help you push through plateaus by forcing the weaker side of the body to become stronger (see 1. above) as well as providing a slightly different stimulus to the body (akin to changing the angle of your chest press or the stride length of your lunge). Doing things a little differently is often the key to moving forwards (but in a round-about way; kind of like life).

Here’s a quick, whole body workout that incorporates unilateral exercises. Aim for 10 to 12 repetitions of each exercise on each side of the body. Beginners should complete the circuit once through, more advanced exercisers can shoot for 2-4 sets of each. As always, choose a weight (or progression) that allows you to complete all repetitions in good form; if you can’t get to the end of the set, you probably need a slightly lighter weight.

Offset load squats: Start by standing with feet under your hips (or slightly wider apart), toes pointed forward (or angled out a bit), one heavy dumbbell held over your right shoulder, one light dumbbell held over your left. Drop your bum down and back (as if you’re squatting over a port-a-potty). Push through your heels, keeping core tight and eye focus forward to return to standing. Switch sides with the weights and repeat.

Standing single arm shoulder press: Stand as described above for the offset load squat. Maintain a slight bend in your knees and tighten your belly and butt to protect your lower back. Hold two equal weight dumbbells at shoulder height. Extend both arms up and over your head, keeping weights slightly in front of your head. Keep non-working arm fully extended while you lower the working (weighted) arm towards your shoulder. Press back up to the starting position. Complete all repetitions on one side then switch to the other.

unilateral exercises

Single arm chest press on the ball

Single arm chest press on the ball: Start by sitting on a stability ball (or a weight bench if balance is challenging for you). Holding a pair of equal weight dumbbells in your hands, walk yourself down until your head and shoulders are supported by the ball. Your lower body should be lifted into a reverse bridge, with hips up and feet wide apart. Extend both arms up straight over your chest, with palms facing away. Keep non-working arm fully extended while you lower the working arm towards your chest. Press back up to the starting position. Complete all repetitions on one side then switch to the other.

Single leg dumbbell dead lift: Start by balancing on one foot. The other knee will be bent with foot help slightly above the ground. Hold a single, heavy weight in the hand of the non-working leg. Keeping eye focus forward and back flat, bend working knee, hip and ankle to lower yourself towards the ground, reaching across your body with the weight as you descend. Use your glutes, hamstrings and lower back to pull yourself back up to standing. Complete all repetitions on one side then switch sides.

unilateral exercises

Three-point plank

Three-point plank. Come into a low plank, with weight on your toes and forearms. Maintain a straight line from the back of your neck to the back of your heels, lift one foot up and off the ground (6 to 8 inches is far enough). Hold for as long as you can before switching sides. Try and keep your hips facing forward the entire time.

unilateral exercises

Which muscles, other than the target muscles, did you feel during each of the above exercises?

Were you surprised at how much more challenging unilateral exercises are than their more traditional counterparts?

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Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.


  1. Great ideas! Was looking for something different to do today, and this is going to be it. Thanks, Tamara!
    Sarah @ Semi-Sweet recently posted…Fat-Loss SausageMy Profile

  2. Unilateral exercise quickly reveal my weak spots!
    Coco recently posted…Breaking NewsMy Profile

  3. I’m a huge fan of unilateral work. I’ve become familiar with it due to elbow issues and having to back off on the affected side. I love being able to train my core so intensely and now integrate it even when I’m not injured. I’m betting this workout would definitely cause some oblique soreness the next day!
    Suzanne @WorkoutNirvana recently posted…The Best Exercises for Your Weightlifting RoutineMy Profile

    • You bet! And some pretty good booty action to on the single arm ball chest press. You really feel your glutes every time that weight is lowered!

  4. Such a great post Tamara & you are so right about unilateral exercises! Most people do not realize that they use their dominant side more & that it may be stronger than the weaker side – Love the workout too!
    Jody – Fit at 55 recently posted…When 29 is Too Old to “Make It”; When Looking Healthy Becomes FatMy Profile

    • Thanks Jody! I love figuring out where people’s weaknesses are. Correct them and all of a sudden they can lift heavier on a lot of other exercises!

  5. This is awesome! Thank you! Kind of a “duh” that makes sense topic but I hadn’t thought of it before and I DEFINITELY have a weak side! It’s astonishing how obvious the weakness is too.
    Lisa recently posted…Gettin’ TipsyMy Profile

    • Thanks for the comments Lisa. And it’s so true. One side of the body is always weaker than the other!

  6. Love this! I don’t have a ton of experience with unilateral exercises so this was super helpful! I definitely have a weaker left side so this would be great for me!

  7. Love this Tamara! In fact, I read you post this morning and decided to use it for my class this morning. I sprinkled in a few more unilateral exercises (including a kill lying triceps extension on the ball where they hold the non-working arm flexed-ouch!). They loved it and commented that some of the exercises were much more challenging that way. Thanks!!! Pinning and sharing 🙂
    Debbie @ Live from La Quinta recently posted…Things I’m Loving LatelyMy Profile

    • That’s great Debbie! Love it that your group peeps noticed the difference. Sometimes a small change in the exercise makes a really big difference in how it feels!

  8. I can’t wait to try some of these unilateral exercises!!! Several of the ones on your list are new to me!!
    Thanks for sharing!
    Kim recently posted…No Excuses Allowed!My Profile

  9. Great looking workout. I need to do more unilateral workouts. Love single-leg deadlifts but forget about doing the same for upper body.
    Heather (Where’s the Beach) recently posted…Riding in the RainMy Profile

  10. That’s really interesting! I’ll have to try it out!
    PlumPetals recently posted…Friday FiveMy Profile

  11. Heya exceptional blog! Does running a blog such as this require a lot of work?
    I’ve absolutely no expertise in programming however I was hoping to start my own blog soon.
    Anyway, if you have any recommendations or techniques for new blog owners please share.
    I understand this is off topic but I just wanted to ask.
    Thank you!

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