Unilateral exercises promise to boost your balance in no time – and it’s confirmed that these are the 7 best

Unilateral exercises promise to boost your balance in no time – and it’s confirmed that these are the 7 best You’d be forgiven for only thinking about your balance while stumbling around in heels or attempting to stay upright on a crowded tube, but mastering your balance is super important. From improving your coordination and reducing the risk of injury to (yes, really) helping you to live longer, balance pretty much tops the list of things to work on. Not sure where to start? Introducing unilateral exercises, in short, moves that utilise just one side of the body.   If you’ve never really considered how to improve your balance before, you’re in the right place – because unilateral moves are one of the simplest ways to do so, as well as being easy to incorporate into your workout routine and totally free.   Wondering why you’d bother when you can just workout both sides at once? We get it, time is precious. But unilateral training is key for a balanced and comprehensive fitness regime. “Unilateral moves have so many benefits and are great to incorporate into any training plan,” says personal trainer and founder of Building Body Confidence, Emma Simarro. “They improve balance and stability, reduce the risk of injury, strengthen our core and will correct any imbalances that we can pick up from everyday life, such as carrying children on one hip. But importantly, many movements we do every day are technically unilateral, so training this way will focus strength and improve everyday movement.”  Not only this, research (such as this study, published in the Journal of Sports Science & Medicine) shows that unilateral training can enhance athletic performance – so, whether this is smashing your 5k PB or simply running around after your kids (or both!), unilateral moves are a great place to start.  PLAY SOUND  Still not convinced? Now is probably a good time to refresh our minds with the benefits of strength training more generally. Whether it’s uni- or bilateral, any kind of weight training is particularly beneficial for women, helping to improve bone density (super important during peri-menopause, in particular), prevent muscle mass decline (aka sarcopenia) and prevent obesity as we age.   Indeed, the benefits of strength training aren’t limited to the duration of the session itself – studies (like this one, published in the Journals of Gerantology) show that positive changes to our bodies’ cells while exercising linger for hours post-workout, too. So you’re effectively still reaping the rewards of your sweat session while binging Emily In Paris on your sofa. Win! For more details on unilateral exercises (the whys and how-tos), keep scrolling for our expert-led guide. And if you’re entering your strength training era (or indeed, firmly in it) then don’t forget to check out our guides to strength training for beginners, low-impact strength training and functional strength training, here. Unilateral exercises are the key to boosted balance – your guide What are unilateral exercises? “Unilateral exercises are movements that work one side of the body at a time,” explains personal trainer and founder of Paola’s Body Barre, Paola Di Lanzo. “Unlike bilateral exercises, which involve both sides working together (like squats or bench presses), unilateral exercises target one limb independently, such as a single-leg squat or a one-arm dumbbell press.” “Instead of using both legs or arms, like in a squat or bench press, unilateral exercises focus on individual limbs,” personal trainer at UNTIL, Tomi Akande, continues. “They’re incredibly beneficial for anyone looking to correct strength imbalances, improve stability, and build coordination, as they force each side to carry its own weight without relying on the other for assistance.” We’re talking about moves such as: Single leg squats Lunges Single arm rows Single arm dumbell curl Dead bugs Side lunges. What are the benefits of unilateral exercises? Of course, it’s important to train the whole body and not just one side, but that said, unilateral exercises do yield some particular benefits. Let’s dig into the detail. 1. They boost balance Worried you’re a little wobbly? Unilateral moves are the exercise for boosting balance, as you’re literally having to stabilise your other body parts as you perform them. “Unilateral exercises are highly beneficial for improving balance, coordination, and muscle symmetry,” says Di Lanzo. “They help isolate and strengthen each side of the body individually, which can enhance overall performance and reduce the risk of injury. By focusing on one side at a time, these exercises can also engage stabilising muscles more effectively.” And hear this: balance training isn’t just for older adults, it’s never too early to start. Research (such as this 12-year study, published in the British Journal of Sports Medicine) shows that the ability to balance not only reduces your risk of falls and injury (as you’re less likely to fall over), but it’s also a crucial marker of overall health and longevity. 2. They’re great for your brain Unexpectedly, but perhaps most importantly, unilateral exercises are excellent for our brains. “Unilateral moves are amazing brain training because they require increased focus, coordination, and balance, engaging both hemispheres of the brain to improve neural connections and motor skills,” agrees Di Lanzo. “Remember that strength training is both a physical and mental workout!” 3 . They improve body awareness Unilateral training is amazing for increasing our awareness of how we move in space – also known as proprioception. While it’s not necessarily something you think about all the time, if you’re the type of person who is constantly whacking your elbows on doorframes, walking into things and tripping up (it’s me, hi) then you’ll benefit hufely from unilateral moves – and trust us, your elbows (and knees) will thank you for it. 4 . They can correct muscle instabilities A simple answer to this question: pretty much everyone. “Anyone can benefit from adding unilateral exercises to their workouts,” assures Akande. “Whether you’re an athlete looking to improve performance, someone recovering from an injury, or just aiming to enhance overall fitness, unilateral exercises are essential.” Looking to improve sports performance? Unilaterals are your BFF. “Professional and amateur sportspeople can benefit greatly from these exercises because they improve balance and