Unilateral movements are exercises that involve using one limb at a time, rather than both limbs working together. These types of exercises can be effective for maximizing hypertrophy (muscle growth) gains because they:
- Target muscles more effectively: Unilateral movements allow you to focus on one limb at a time, which can help you isolate specific muscle groups and target them more effectively.
- Improve muscle imbalances: If you have a muscle imbalance, unilateral movements can help you address and correct these imbalances by strengthening the weaker side.
- Improve stability and balance: Unilateral movements can help improve stability and balance by forcing you to engage your core and other stabilizing muscles.
Some examples of unilateral movements that can be effective for maximizing hypertrophy gains include single-leg squats, lunges, step-ups, and single-arm dumbbell press. It’s important to start with a moderate number of reps and gradually increase the difficulty as your strength improves. As with any exercise program, it’s also important to listen to your body and stop if you experience any pain or discomfort.