Incorporate unilateral exercises using dumbbells or equipment that allows muscles to operate independently of one another to assist with properly hitting the target muscle, fixing muscular imbalances & further developing supporting & stabilizing muscles. | Nick Cheadle Fitness

Unilateral movements, such as a 1-arm row, can help you really focus on any type of strength imbalances, coordination, and core. I always suggest throwing in at least one unilateral movement into your accessories to give it a good spice. Personally, I like this supported staggered stance so I can focus more so on strength by taking core stabilization out of the equation. I do feel more of a mind/muscle connection, better control, and focus on ROM. Give this a try and let me know how it works out

Bilateral vs. unilateral lower body exercises! 🦵 Unilateral (one side / single arm or single leg) exercises can: - help correct muscular imbalances and reduce compensation - improve stability and core activation - allow for more range of motion - improve athletic performance (specificity). Throwing, punching, sprinting, kicking and the majority of movement patterns are unilateral. - reduce risk of injuries - enhance mind-muscle connection Bilateral (two sides / both legs or both arms) exercises

This workout follows one of my favorite formulas: 1. Unilateral squat or lunge movement - work up gradually to working weight, today I did bodyweight, 65s, and 95s, before knocking out four sets of the 115s 2. Stabilized squat movement - on the days I want more of a hypertrophy focused I’ll do sets of 10-15. On days I decide I need to push heavier loads I’ll do the hack squat for sets of 4-6 3. I’m toast after this but I still want to get my hammies so I’ll do a no -axial loaded hip hinge. Roman