At Archer Pilates, we believe in training smarter, not just harder. One of the most effective ways to build strength, balance, and core stability is through unilateral work—exercises that challenge one side of the body at a time. Whether you’re recovering from an injury, working toward muscle balance, or simply looking to enhance your Pilates practice, unilateral training is a game-changer.
In this blog, we’ll dive into the benefits of unilateral exercises and how we incorporate them into our Pilates classes at Archer Pilates to help you move better, feel stronger, and prevent injuries.
What is Unilateral Training?
Unilateral training focuses on working one limb at a time rather than using both arms or legs simultaneously. Instead of moving symmetrically, these exercises challenge one side while requiring the core to engage for stabilization.
At Archer Pilates, we integrate unilateral exercises into our Mat Pilates, Reformer Pilates, and private training sessions to help clients build strength, improve alignment, and correct muscle imbalances. Whether you’re working through single-leg bridges, standing stability drills, or unilateral Reformer exercises, this targeted approach helps create a more balanced, functional, and resilient body.
5 Key Benefits of Unilateral Work in Pilates
1. Corrects Muscle Imbalances
Most of us have one side of the body that’s stronger or more dominant—whether due to daily habits, sports, or even past injuries. Unilateral exercises force the weaker side to work independently, reducing overcompensation patterns and promoting more balanced strength development.
At Archer Pilates, we help clients identify and correct these imbalances through single-arm and single-leg exercises on the Reformer, Stability Chair, and Mat, ensuring both sides develop equally.
2. Builds Core Strength & Stability
Since unilateral exercises create an uneven load, your core has to work harder to keep you stable. This means stronger deep core muscles, better posture, and improved balance—all essential for injury prevention and pain-free movement.
Our Pilates instructors at Archer Pilates incorporate unilateral core exercises such as single-arm Reformer rows, standing stability drills, and side-lying leg work to challenge core stability and improve overall function.
3. Enhances Body Awareness & Coordination
Unilateral training increases the mind-muscle connection, helping you become more aware of how each side of your body moves. This leads to better motor control, coordination, and movement efficiency, both in and out of the studio.
At Archer Pilates, we emphasize precise movement and intentional muscle activation in every class, ensuring you get the most out of your practice.
4. Increases Functional Strength for Everyday Life
Real-life movements are rarely symmetrical—we walk, reach, and carry things using one side at a time. Training unilaterally in Pilates helps improve real-world movement patterns, making daily activities easier and more efficient.
We often incorporate unilateral lunges, standing Reformer work, and single-arm resistance training into our classes to help clients build functional strength for everyday life.
5. Helps Prevent Injuries & Overuse Strain
When one side of the body is weaker, the stronger side tends to overcompensate, leading to muscle imbalances, joint strain, and potential injuries. By strengthening each side independently, unilateral training helps reduce the risk of overuse injuries and promotes long-term joint health.
At Archer Pilates, we work with clients recovering from injuries, athletes looking to optimize performance, and individuals aiming for pain-free movement by integrating unilateral strengthening exercises tailored to their needs.
Ready to Experience the Benefits of Unilateral Work?
Join us at Archer Pilates for a class or book a private session to focus on unilateral strength and balance. Whether you’re a beginner or an advanced practitioner, our experienced instructors will guide you through targeted exercises designed to enhance your movement and prevent injury.