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Why You Should Include Unilateral Training

Unilateral exercises, which involve working one side of the body at a time such as the single arm triceps extensions in these weeks TOTW, offer a multiple benefits.

Muscle Imbalance Correction

Many individuals have discrepancies in strength and stability between their left and right sides. By isolating each side with unilateral exercises, you can effectively identify and correct these imbalances, which help to prevent injuries, improve posture, and promote overall symmetry in your physique.

Improved Core Strength & Stability

When you perform a unilateral movement, your core muscles work harder to stabilize your body and maintain balance therefor requiring greater core activation. This increased demand on your core muscles leads to improved core strength, stability, and functional fitness.

Increased Joint Stability

By training each side independently, it places a greater emphasis on joint stability due to the increased demand on individual joints and you can identify and strengthen any weak areas, reducing the risk of joint injuries. This is particularly beneficial for athletes and individuals involved in sports that require quick changes in direction, such as basketball, tennis, or soccer.

Enhanced Coordination & Motor Control

Training each side separately requires a higher level of coordination and motor control as you challenge your body to work in a more coordinated and balanced manner. This can lead to improved neuromuscular connections and better overall coordination.

Versatility & Variety

Unilateral training offers a wide range of exercises and variations, providing versatility and variety to your workouts. Regardless of the equipment you prefer there are numerous unilateral exercises available to target different muscle groups. This variety not only keeps your workouts interesting but also helps to prevent plateaus and continuously challenge your body.

Unilateral training is a powerful tool that can take your fitness journey to new heights so get yourself to a Surge class and experience the benefits of unilateral exercises that can be found in multiple Surge tracks!

Check out our Find a Class page on the site to find a class near you! Or sign up for Surge Scene for access to On Demand Surge Fit and Surge Strength classes from the comfort of your own home.


By Amy Ashmore (2018); “Benefits of Unilateral Training”; American Council on Exercise;

“Why You Should Incorporate Unilateral Training Into Your Workouts” (2022) American Sports and Fitness Association;

AI Chat, personal communication, November 21, 2023

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