Functional bodybuilding has become a popular training methodology for those who want to combine aesthetics with athletic performance. One of its core components is unilateral training, which involves working one side of the body at a time. This type of training helps to improve muscle imbalances, joint stability, and overall athleticism.
Marcus Filly, the founder of Functional Bodybuilding, is a strong advocate for unilateral movements due to their versatility and effectiveness. In this article, we will explore the five best unilateral exercises recommended by Marcus Filly for building muscle, improving mobility, and enhancing body symmetry.
Why Unilateral Exercises Matter in Functional Bodybuilding
Before diving into the specific exercises, it’s crucial to understand the benefits of unilateral training within the context of functional bodybuilding. Traditional bilateral exercises like squats and deadlifts are highly effective for building strength and muscle. However, they don’t always address muscle imbalances or weaknesses that may develop over time. Unilateral exercises focus on one limb at a time, promoting balanced strength, improving stability, and reducing the risk of injury.
According to research published in the Journal of Strength and Conditioning Research (2015), unilateral training improves coordination, joint stabilisation, and neuromuscular control more effectively than bilateral training. This makes it an ideal approach for both athletes and individuals focused on aesthetics. Furthermore, unilateral exercises help engage the core and stabilising muscles, offering a more functional approach to strength development.
1. Single-Leg Romanian Deadlift
The single-leg Romanian deadlift (RDL) is one of the most effective unilateral exercises for strengthening the posterior chain. This movement targets the hamstrings, glutes, and lower back, while also engaging the core for stability. Marcus Filly advocates for the use of the single-leg RDL because it promotes hip stability and balance, key components in functional bodybuilding.
A 2019 study in the Journal of Sports Medicine found that unilateral hip-dominant exercises like the single-leg RDL improved not only muscle hypertrophy but also lower-body mobility and proprioception, crucial for injury prevention. The balance required during this exercise ensures that both the working leg and stabilising leg are equally trained, helping to correct muscle imbalances.
How to Perform:
- Hold a dumbbell or kettlebell in one hand.
- Stand on one leg, with the opposite leg slightly bent at the knee.
- Hinge at the hips, lowering the weight towards the floor while extending your free leg backwards.
- Keep your back flat and core engaged throughout the movement.
- Return to the starting position by driving through the heel of the planted foot.
2. Bulgarian Split Squat
The Bulgarian split squat is another cornerstone of unilateral training in functional bodybuilding. This exercise primarily targets the quads and glutes but also engages the hamstrings and core for stability. Marcus Filly emphasises the Bulgarian split squat for its ability to build single-leg strength and improve mobility in the hips and ankles.
Research in the Journal of Sports Science (2018) demonstrated that unilateral lower-body exercises like the Bulgarian split squat lead to greater strength improvements in the stabilising muscles around the knee and hip compared to bilateral exercises. This makes it an excellent movement for anyone looking to increase lower body strength while maintaining joint health.
How to Perform:
- Stand in front of a bench or box with one foot resting on the bench behind you.
- Hold a dumbbell in each hand or use a barbell across your back.
- Lower your body by bending the front knee, making sure it doesn’t extend past your toes.
- Descend until your back knee almost touches the ground, keeping your torso upright.
- Drive through the heel of your front foot to return to the starting position.
3. Single-Arm Dumbbell Row
The single-arm dumbbell row is a unilateral pulling exercise that targets the back muscles, including the latissimus dorsi, rhomboids, and traps. Marcus Filly recommends this exercise to not only build strength in the upper body but also to improve core stability as the movement forces you to resist rotation.
A 2017 study in the European Journal of Applied Physiology found that unilateral pulling movements like the single-arm dumbbell row resulted in greater engagement of the obliques and lower back muscles, helping to develop a more robust and stable core. Additionally, this exercise is effective for isolating and correcting any imbalances between the left and right sides of the back.
How to Perform:
- Place one hand on a bench for support and bend at the waist.
- Hold a dumbbell in the opposite hand with your arm extended towards the floor.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Pause at the top of the movement, squeezing your shoulder blades together.
- Lower the dumbbell back to the starting position under control.
4. Single-Leg Box Step-Up
The single-leg box step-up is a functional bodybuilding favourite for building unilateral leg strength and enhancing lower-body explosiveness. Marcus Filly uses this exercise to train the quads, glutes, and hamstrings while improving balance and coordination.
Step-up variations have been shown in a 2020 study in the Journal of Strength and Conditioning Research to improve vertical jumping ability and lower-body power. The single-leg box step-up also helps athletes build strength in a functional movement pattern that mimics actions like running and jumping, making it an excellent addition to any training programme.
How to Perform:
- Stand in front of a box or bench with a dumbbell in each hand.
- Place one foot on the box, ensuring your entire foot is flat.
- Drive through your heel to step up onto the box, bringing the opposite leg up.
- Step down with control, keeping your torso upright and engaged.
- Repeat for the desired number of repetitions, then switch legs.
5. Single-Arm Dumbbell Overhead Press
The single-arm dumbbell overhead press is a unilateral upper-body pushing exercise that targets the shoulders, triceps, and core. Marcus Filly often includes this exercise in his functional bodybuilding routines because it requires shoulder stability and core engagement to prevent compensatory movement.
According to research in the Journal of Orthopaedic & Sports Physical Therapy (2016), unilateral pressing movements like the single-arm overhead press are particularly beneficial for individuals recovering from shoulder injuries, as they promote balanced strength development across the shoulders. This exercise also activates the core more than bilateral pressing movements, making it a more functional option for overall strength.
How to Perform:
- Stand with a dumbbell in one hand, with the other hand placed on your hip or extended for balance.
- Press the dumbbell overhead while keeping your core engaged and preventing any leaning or twisting.
- Lower the dumbbell back to shoulder height under control.
- Repeat for the desired number of repetitions, then switch arms.
Conclusion
Unilateral exercises are a critical component of functional bodybuilding as they not only improve muscle symmetry and joint stability but also build functional strength that translates to better performance in both sports and daily life.
Marcus Filly’s approach to functional bodybuilding prioritises balance, coordination, and stability through these targeted movements. The five exercises outlined above are highly effective for developing both strength and aesthetic muscle growth, while also improving mobility and reducing the risk of injury.
Key Takeaways Table
| Key Takeaways |
|---|
| Unilateral exercises improve muscle imbalances, stability, and coordination. |
| The single-leg Romanian deadlift strengthens the posterior chain and improves balance. |
| The Bulgarian split squat enhances lower body strength and hip mobility. |
| The single-arm dumbbell row builds a stronger back and core. |
| The single-leg box step-up promotes lower body explosiveness and leg strength. |
| The single-arm dumbbell overhead press improves shoulder stability and core engagement. |
Bibliography
Faria, E.S., Oliveira, L.F., 2019. Effects of unilateral and bilateral resistance training on strength, balance, and jumping performance. Journal of Sports Medicine, 10(1), pp. 30-36.
Oliveira, L.F., Faria, E.S., 2018. Comparative analysis of lower limb strength in unilateral and bilateral exercises. Journal of Sports Science, 12(3), pp. 45-53.
Perez, M.A., Smith, G.D., 2017. The role of unilateral movements in core stability and strength development. European Journal of Applied Physiology, 16(4), pp. 412-421.
Roberts, M.M., Kubo, M., 2020. Unilateral training and its effects on functional strength and mobility in athletic populations. Journal of Strength and Conditioning Research, 34(7), pp. 987-994.
Smith, R.L., Johnson, D., 2016. Benefits of unilateral overhead pressing for shoulder health and strength. Journal of Orthopaedic & Sports Physical Therapy, 46(2), pp. 210-218.
