Why incorporate unilateral training for lower-body

February 25, 2023

Alladin Daher

Understanding why good leg strength is so important in your lower body exercise program

Training

In this article, we'll discuss some of the best unilateral lower-body exercises that you can incorporate into your workout routine.

Unilateral lower-body exercises are an essential part of any fitness routine. These exercises target one leg or hip at a time, which makes them ideal for improving imbalances, enhancing stability, and building strength in the lower body.

Five effective unilateral exercises for strong legs

Bulgarian Split Squats
Bulgarian split squats are one of the best unilateral lower-body exercises out there. This exercise targets your quads, glutes, and hamstrings while also improving your balance and stability. To perform a Bulgarian split squat, stand with your back to a bench or step, and place the top of your back foot on the bench. Lower your back knee down towards the floor, and then stand back up. Repeat on one leg before switching to the other leg.

Lunges
Lunges are a classic unilateral lower-body exercise that targets your quads, hamstrings, and glutes. To perform a lunge, start in a standing position with your feet shoulder-width apart. Step forward with one foot, lowering your back knee down towards the floor. Stand back up and repeat on the other leg.

Single-Leg Deadlifts
Single-leg deadlifts are a great way to strengthen your glutes, hamstrings, and lower back. To perform a single-leg deadlift, stand with your feet shoulder-width apart, and shift your weight onto one leg. Keeping your back straight, hinge forward at the hips and lower your torso towards the ground, while lifting the opposite leg behind you. Return to standing, and repeat on the other leg.

Step-Ups
Step-ups are another fantastic unilateral lower-body exercise that targets your glutes, quads, and hamstrings. To perform a step-up, place one foot on a step or bench, and push through your heel to stand up on the step. Lower back down and repeat on the same leg before switching to the other leg.

Single-Leg Glute Bridge
Single-leg glute bridges are an excellent exercise for targeting your glutes and hamstrings. To perform a single-leg glute bridge, lie on your back with your knees bent and your feet flat on the ground. Lift one leg off the ground and push through your heel to lift your hips off the ground. Lower back down and repeat on the other leg.

Conclusion
In conclusion, unilateral lower-body exercises are essential for building strength, improving balance, and correcting imbalances in your lower body. Incorporating these exercises into your workout routine will help you achieve a well-rounded lower body workout that targets all the major muscle groups. Remember to start with lighter weights and focus on proper form before progressing to heavier weights.