When it comes to building muscle and achieving hypertrophy, the type of exercises you choose can make a significant difference. Whether you're lifting for strength, aesthetics, or performance, one common debate in the fitness world is the value of unilateral versus bilateral exercises.
On one side, you have bilateral movements like squats and bench presses—famed for their ability to pack on mass and build brute strength. On the other, unilateral exercises like lunges and single-arm rows shine for their focus on balance, stability, and correcting muscle imbalances.
But which approach is better for hypertrophy? Spoiler alert: it’s not about choosing one over the other. Instead, the magic lies in understanding how these exercise styles complement each other and using them strategically to maximize gains.
In this article, we’ll explore the benefits of both unilateral and bilateral exercises, discuss how they impact hypertrophy, and provide tips on integrating them into your training for optimal results. Let’s dive in!
Before diving into which type of exercise is better for hypertrophy, it’s important to understand what unilateral and bilateral exercises are—and how they differ.
Unilateral exercises involve using one side of the body at a time. These movements isolate one arm or leg, allowing you to work on each limb individually.
Common examples include:
The beauty of unilateral exercises lies in their ability to highlight and correct muscle imbalances. Since you’re working one side at a time, there’s no compensating with the stronger limb, making these exercises particularly valuable for balanced muscle development.
Bilateral exercises involve using both sides of the body simultaneously. These movements often allow for heavier loads since both limbs are working together.
Popular examples include:
Bilateral exercises are staples in strength training because they recruit multiple muscle groups at once, making them ideal for building overall strength and size.
While unilateral exercises focus on isolating and balancing, bilateral exercises prioritize maximum load and efficiency. Both play distinct yet complementary roles in a well-rounded training program.
With these definitions clear, let’s explore the specific advantages each type offers when hypertrophy is the goal.
Unilateral exercises are often underestimated in traditional strength and hypertrophy training, but they come with unique benefits that make them essential for a balanced workout routine. Let’s break down why incorporating these movements into your program can take your training to the next level.
One of the most significant advantages of unilateral exercises is their ability to address muscle imbalances. When performing movements like lunges or single-arm rows, each side of the body works independently. This ensures that the stronger limb doesn’t compensate for the weaker one, allowing you to strengthen and develop both sides evenly. Over time, this balance can improve overall symmetry and prevent disproportionate growth.
Unilateral exercises challenge your body to maintain stability during asymmetrical movements. For instance, when performing a single-leg Romanian deadlift, your core must engage to keep you balanced. This constant engagement builds core strength and stability, which translates to improved performance in both unilateral and bilateral exercises.
Because unilateral movements use lighter loads compared to their bilateral counterparts, they place less strain on the joints. This makes them a great option for individuals recovering from injuries or those looking to minimize wear and tear while still training effectively for hypertrophy.
Unilateral exercises often allow for a greater range of motion compared to bilateral movements. For example, Bulgarian split squats enable a deeper stretch in the glutes and quads compared to standard squats. This extended range can lead to improved muscle activation and growth.
In daily life and sports, many movements are inherently unilateral—think about climbing stairs, running, or throwing. Training one side at a time mimics these natural patterns, improving functional strength and coordination.
While unilateral exercises may not allow for the same heavy loads as bilateral ones, their benefits make them a powerful tool for hypertrophy. By addressing weaknesses, increasing stability, and improving joint health, unilateral movements create a solid foundation for consistent growth.
Additional Reading: How to Correct Muscle Imbalances
Bilateral exercises are the cornerstone of strength and hypertrophy training for good reason. These movements allow you to move heavier weights, engage multiple muscle groups simultaneously, and build a solid foundation of strength and mass. Here are the key advantages of bilateral exercises when it comes to hypertrophy:
Bilateral exercises like squats, deadlifts, and bench presses allow both sides of the body to work together, enabling you to lift significantly heavier weights. This creates a higher mechanical tension—a critical factor for muscle growth. The ability to overload the muscles with heavier weights is one of the main reasons bilateral exercises are so effective for hypertrophy.
Because bilateral exercises recruit multiple muscle groups at once, they deliver more bang for your buck in terms of effort and results. For example, a barbell squat targets the quads, hamstrings, glutes, and even the core in a single movement. This efficiency makes bilateral exercises ideal for lifters with limited time who still want to maximize their hypertrophy gains.
Heavy bilateral lifts are known to trigger a significant hormonal response, including increased levels of testosterone and growth hormone. These anabolic hormones play a crucial role in muscle repair and growth, giving bilateral exercises an edge in hypertrophy-focused training.
Bilateral movements are fundamental for building raw strength and power. Exercises like deadlifts and squats enhance hypertrophy and improve your ability to perform in other areas of fitness, such as explosive movements and athletic performance. A strong foundation from bilateral training can make unilateral exercises even more effective.
With both sides of the body sharing the load, bilateral exercises offer more stability than their unilateral counterparts. This stability allows you to focus on maximizing effort and intensity without worrying as much about balance, making these exercises ideal for pushing your limits safely.
Bilateral exercises are unmatched when it comes to building overall muscle mass and strength. Incorporating them into your training routine provides a solid platform for hypertrophy, ensuring you develop strength symmetrically across your body while efficiently targeting multiple muscle groups.
The debate between unilateral and bilateral exercises often boils down to personal goals, training preferences, and physical limitations.
The truth is, neither is inherently better—they both bring unique benefits to the table that can contribute to hypertrophy when used strategically.
Unilateral exercises are particularly effective when:
Bilateral exercises should take center stage when:
Rather than choosing one over the other, the most effective hypertrophy programs incorporate both unilateral and bilateral exercises.
Each complements the other:
Factors like injury history, mobility, and specific hypertrophy goals will influence the right balance for you. For example, an athlete recovering from a shoulder injury might prioritize unilateral pressing movements, while a powerlifter preparing for competition may focus on bilateral lifts.
The best choice for hypertrophy isn’t unilateral or bilateral—it’s a thoughtful combination of both. By understanding when and how to use these exercises, you can create a balanced program that maximizes muscle growth and strength.
To maximize hypertrophy, a well-rounded training program should include both unilateral and bilateral exercises. By strategically combining these movements, you can harness their unique strengths to target muscle imbalances, build strength, and optimize growth. Here’s how you can seamlessly incorporate both into your routine:
Begin your workout with bilateral exercises to take advantage of your fresh energy levels and maximize load capacity. These compound movements are the foundation of any hypertrophy program, helping you recruit multiple muscle groups and lift heavier weights.
Once your primary lifts are complete, shift your focus to unilateral movements to address muscle imbalances and refine stability. These exercises are perfect for accessory work, as they target specific areas that might need extra attention.
Set up your training by alternating between cycles that emphasize bilateral strength and cycles that prioritize unilateral control and stability. This approach ensures you’re progressing in both areas without overloading one style of training.
Since bilateral exercises often involve heavier loads, focus on lower rep ranges (e.g., 4–8 reps) for strength and hypertrophy. For unilateral movements, use slightly higher rep ranges (e.g., 8–12 reps) to refine control and improve muscle endurance.
Unilateral exercises can double as a great warm-up, preparing your stabilizing muscles and improving mobility before heavy bilateral lifts. For example, bodyweight lunges or single-leg glute bridges can prime your muscles for a more effective workout.
Your goals should guide how you blend these movements:
Here’s how you can integrate both types of exercises into a weekly training split:
Day 1: Lower Body
Day 2: Upper Body
Day 3: Functional and Stability
By balancing unilateral and bilateral exercises, you’ll create a program that builds strength, corrects weaknesses, and drives hypertrophy like never before.
The fitness world is full of myths, and the debate over unilateral versus bilateral training is no exception. Let’s debunk some of the most common misconceptions so you can approach your training with clarity and confidence.
Reality: While unilateral movements are great for teaching proper mechanics and building foundational strength, they are far from being “just for beginners.” Advanced lifters use unilateral exercises to address muscle imbalances, enhance stability, and achieve finer muscle definition. Elite athletes often incorporate single-leg or single-arm work to improve functional strength and injury resilience.
Reality: Bilateral exercises are excellent for building overall size and strength, but they aren’t the only path to hypertrophy. Unilateral exercises allow for targeted muscle engagement, improved range of motion, and greater focus on weaker areas, all of which contribute to muscle growth. A well-rounded program incorporates both types of exercises for the best results.
Reality: Many people assume unilateral exercises are too light or “easy” to build real strength. However, single-leg squats, pistol squats, and single-arm dumbbell presses can be incredibly challenging and effective for strength gains. They also improve stability and coordination, which can enhance performance in bilateral lifts.
Reality: While bilateral exercises like squats and deadlifts require proper form, they are not inherently dangerous for beginners. With the right coaching, even new lifters can safely perform bilateral movements. Starting with lighter weights and progressing gradually ensures that these exercises become a staple in any strength or hypertrophy program.
Reality: It’s true that unilateral exercises are often used in rehabilitation settings due to their lower joint stress and controlled movement patterns. However, they are also powerful tools for athletes and seasoned lifters. They enhance functional fitness, balance, and mobility, making them a valuable addition to any routine—not just rehab programs.
Reality: One of the biggest myths is that you need to pick a side in the unilateral versus bilateral debate. The truth is that both are essential for a well-rounded program. They complement each other by addressing different aspects of strength, hypertrophy, and athletic performance.
Reality: While powerlifters and bodybuilders do rely heavily on bilateral lifts, these exercises are beneficial for anyone looking to build muscle, improve strength, or enhance overall fitness. The ability to lift heavier loads makes bilateral movements effective for a variety of goals beyond competitive lifting.
By debunking these myths, it’s clear that both unilateral and bilateral exercises have their place in hypertrophy training. Understanding their strengths and limitations will help you build a smarter, more effective program tailored to your goals.
When it comes to training for hypertrophy, there’s no one-size-fits-all approach. Both unilateral and bilateral exercises offer distinct benefits that can help you achieve your muscle-building goals. By understanding when and how to incorporate each type of exercise, you can create a balanced routine that targets your muscles more effectively, improves your strength, and enhances overall symmetry.
The key is to experiment with both unilateral and bilateral exercises and listen to your body. If you’re struggling with muscle imbalances, prioritize unilateral exercises to address those weaknesses. On the other hand, if you're focused on building overall mass, bilateral movements should take center stage.
Ultimately, the best hypertrophy program integrates a
combination of both types of exercises.
Start incorporating both unilateral and bilateral exercises into your routine and see the difference for yourself. Whether you're focused on correcting imbalances, building strength, or boosting muscle growth, creating a balanced program tailored to your goals is the way forward.
Ready to maximize hypertrophy? Harness the unique strengths of both unilateral and bilateral exercises along with STEEL’s Capstone Product, ADABOLIC, to provide your body the fuel it needs to make every rep count and optimize growth.
