8 Unilateral Exercises to Correct Muscle Imbalances

After regular training and years of work put into your workout, you’re bound to see a muscle imbalance or two pop up over time. This type of issue is considered common and is usually the result of performing exercises that are similar or utilize a barbell. The information ahead looks into 8 unilateral exercises to correct muscle imbalances so your body can be at peak performance. 

Regular exercise that uses both sides of the body, barbells, and other pieces of equipment where both limbs are used can be excellent for building muscle. However, regular use of these types of exercises can lead to one side being stronger than the other. While for most adults this may not be limiting, it can contribute to muscle strains, imbalances, and abnormal muscle gains. 

What are Unilateral Exercises?

Unilateral exercises are a specific way to workout that independently takes into consideration each side of the body. These types of exercises work one side at a time and often focus on one muscle or group at a time. Research has shown unilateral exercises can help to improve performance in one-sided activity, which may help to promote a correction of muscle imbalances. 

While obvious muscle imbalances are not easily noticeable, they can be quite common for adults who are active or not. Inactive adults may struggle with muscle imbalances, which could contribute to musculoskeletal injuries. While they might be very noticeable, there are some signs to be on the lookout for in the event one does show itself. 

What are Some Signs of Muscle Imbalances?

Perhaps some of the most noticeable signs are with posture and may not be overly noticeable when you look in the mirror since you see yourself often. In addition, there are additional signs that may help you to pinpoint any kind of imbalance that may show itself. Here are some signs to notice for muscle imbalances. 

• Uneven posture. While some people may have one leg longer than the other, if you notice your posture is uneven in your legs it might also mean a muscle imbalance has settled in your hips. 
• One sided flexibility.  Taking notes during your stretching routine could help to unveil an imbalance. If one side is more flexible than the other in the same stretch, it may indicate an imbalance. Similarly, if you notice tightness on one side, but not the other then it could mean there’s an imbalance. 
• Pain on one side of the body and not the other. While pain could indicate a specific injury, it may also be a sign of an imbalance running its course. 
• Muscle size differences. Perhaps if your muscle imbalance is well-established and long-lasting, it could be noticeable when you flex your arms or look in the mirror.  If one muscle is bigger than the same on the other side of the body it could mean there’s an imbalance. 

The Top 8 Unilateral Exercises to Correct Muscle Imbalances 

Let’s dive into 8 unilateral exercises to correct muscle imbalances and how they can be incorporated to help correct any potential areas of concern. 

1. Single Arm Dumbbell Bicep Curls. The single arm bicep curl is a prime example of a unilateral exercise that can correct imbalances in the arms. We get so used to barbell curls where the bar distributes the weight across the concentric phase, which could lead to one arm doing more work than the other. Dumbbell bicep curls can help to offset and correct for this. 
2. Single Arm Tricep Extensions. While the cable machine triceps pulldown is a great exercise, one arm can still do more work depending on the handle you select. Rather, an overhead single arm tricep extension can isolate all three heads of this posterior muscle to help fight imbalances. 
3. Side Crunches. It is easy to develop an imbalance in the core when you focus on one type of exercise.  A lot of adults focus entirely on abdominal crunches, avoiding side crunches or the obliques, and as a result can have weaknesses on either side of the body. 
4. Single Leg Sitting Leg Extensions.  While the deadlift, squats, and leg presses are all favorites among many people, imbalances can develop in one of the legs in the quads. Working the quads on a selectorized machine with one leg at a time can help to combat any imbalances that may develop. 
5. Single Leg Prone Leg Curls. Similar to the leg extensions, leg curls performed on a selectorized machine are subjected to muscular imbalances. Performing prone single leg curls can help to prevent and correct any potential imbalances so that each leg can be at their best. 
6. Single Leg Romanian Deadlift. One of the best deadlift variations, the Romanian deadlift offers a hamstring workout like none other. While the standard version focuses on the hamstrings, single leg Romanian deadlifts can isolate and work each leg to combat differences in each leg. 
7. Bird Dogs. Working the core can be tricky for combatting imbalances.  However, bird dogs crush the core while working alternating parts of the body. Strengthen the core while each individual leg and alternating arm followed by changing sides for unilateral work. 
8. Side Planks. Following the tough balance of bird dogs, side planks unilaterally crush the entire obliques. While often utilized in advanced yoga practices, the side plank is a quick and easy option for unilaterally working the core. 

Tips for Improving Efficiency 

Adding any of the 8 unilateral exercises to correct muscle imbalances above can be quite easy once your area is targeted. Incorporating these exercises aren’t intended to be burdensome, but rather more helpful to correct any imbalances. 

Consider swapping these exercises for some standard options that utilize bilateral movements. Also, any kind of machine exercise can always be a unilateral exercise so long as you are able to use one arm or leg at a time.

Conclusion 

The top 8 unilateral exercises to correct muscle imbalances can be added to any routine where an unbalanced weakness has been discovered. Consider dumbbells whenever possible to help avoid generating an imbalance and isolating one area at a time can truly help to keep you balanced in the long run. 

Resources 

https://pmc.ncbi.nlm.nih.gov/articles/PMC10133687

https://pmc.ncbi.nlm.nih.gov/articles/PMC9324710