You may not realize it, but it’s normal to have a dominant side in your body. For me, my left side tends to work harder due to an old injury on my right side. Fortunately, there is a way to correct those muscle imbalances and strengthen specific muscle groups. This is where asymmetrical exercises come in!
What are Asymmetrical Exercises?
Asymmetrical exercises are any movements that involve using one limb or one side of the body at a time,” says Mike Hamlin, a strength and fitness training specialist and founder of Everflex Fitness. For example, think of side steps, single-leg squats, and single-arm presses. “Asymmetrical exercises refer to movements performed independently by one side, in contrast to symmetrical exercises, which involve working both sides of the body at the same time,” Hamlin explains.
The Importance of Asymmetrical Exercises
You may wonder, are asymmetrical exercises really necessary if I’m training symmetrically? Yes! “Incorporating asymmetrical exercises into your daily routine is important for addressing muscle imbalances, enhancing stability, and boosting functional strength on both sides of the body,” says Hamlin. “By isolating each side, asymmetrical exercises help correct differences in strength between limbs, reduce the risk of injuries, and improve overall sports performance.” On the other hand, symmetrical training can only increase the likelihood of muscle imbalances if you favor one side over the other (even if you do it unintentionally), adds Hamlin.
How Often Should Asymmetrical Exercises Be Included in a Workout Routine?
When it comes to including asymmetrical exercises in your workout routine, it depends on your goals. “For muscle building, incorporating asymmetrical exercises two to three times a week in a varied program is effective, but for injury rehabilitation, it might be necessary to do it daily or as per physical therapy recommendations,” says Hamlin. “The benefits for weight loss depend on a mix of asymmetrical and symmetrical exercises three to four times a week, but it’s also important to add some asymmetrical exercises in every program to maintain balance in the long term.”
Top 15 Asymmetrical Exercises
Are you ready to sweat and feel the burn? Here are the top 15 asymmetrical exercises according to Hamlin.
Bulgarian Split Squat
Why this exercise is great: This exercise works all the lower body areas as it targets the thighs, hamstrings, and glutes, and also tests your balance, which is crucial for injury prevention.
How to do it:
- Start standing two feet away from a step, holding a weight in each hand.
- Extend your left leg back, placing your left foot on the step.
- Lower your body by bending your knees as much as you can (or until your knee hovers above the ground), keeping your shoulders and chest upright.
- Stand back up slightly and press through your right heel to return to the starting position. This is one repetition. Do 12 repetitions on each side.
Single-Leg Deadlift
Why this exercise is great: Get ready to engage your hamstrings and glutes while improving single-leg stability with this powerful move. You’ll notice if one of your glute muscles isn’t firing during the exercise (compared to a regular symmetrical squat), allowing you to identify and target any imbalances.
How to do it:
- Start standing on your left leg with a weight in your right hand, your arm extended in front of your thigh, and the weight in front of your thigh.
- Keep a slight bend in your left knee, then hinge forward, keeping your back straight, and lower the weight toward the ground.
- Lift back up to the starting position. Repeat for the desired number of repetitions.
القيام به:
- ابدأ في وضعية الوقوف مع القدمين متباعدتين، وحمل الكتلة الحديدية في يدك اليمنى.
- انحنِ قليلاً في ركبتيك وادفع الوركين للخلف، مع الحفاظ على استقامة الظهر.
- قم بخفض الكتلة الحديدية نحو الأرض مع تحريك الورك للخلف، ثم ادفع الورك للأمام وارجع إلى وضع البداية مع الضغط على الكتلة الحديدية.
- هذا هو تكرار واحد. قم بعمل 10 تكرارات على كل جانب.
To do:
- Start in a bent-over position (hips back, knees bent, body leaning forward at a 45-degree angle) and hold a kettlebell handle with one hand, arm fully extended towards the ground and the kettlebell between your knees.
- In one motion, squeeze your glutes, straighten your legs, lift your body, and thrust your hips forward, keeping your arm straight and your core tight.
- Reverse the movement with control, returning the kettlebell to between your knees. This is one repetition. Do 15 repetitions on each side.
Single Leg Squat
Why this exercise is great: “If there’s one upper body exercise that can challenge the leg muscles, it’s this one,” says Hamlin. It’s killer for one reason: it strengthens the thighs, legs, and balance.
How to do it:
- Start standing with your feet hip-width apart.
- Lift your right leg while sitting your hips back and bending your left knee, lowering your body as far as you can while keeping your upper body straight. You can place your arms in front of your chest or at your sides to aid in balance.
- Push through your left heel to stand. This is one repetition. Do 10 repetitions on each side.
Lateral Bend
Why this exercise is great: As the name suggests, lateral bending improves lateral strength and engages the inner and outer thighs, according to Hamlin. “Many of our movements occur in the sagittal plane, like running, cycling, skiing, and walking, but it’s really beneficial to create balance in the body through training in the frontal plane,” says Hamlin.
How to do it:
- Start standing sideways at the bottom of the mat with your feet under your hips and arms by your sides.
- Take a big step with your right leg and bend your hips back, bending your right knee until your right thigh is parallel to the ground while keeping your left leg straight and toes pointing forward.
- Push through your right heel to return to the starting position. This is one repetition. Do 12 repetitions on each side.
Alternating Lunge
Why this exercise is great: “The asymmetric alternating lunge increases the balance demands for the workout, making this exercise ideal for those looking to improve balance,” says Hamlin. It also strengthens the thighs, legs, and glutes while focusing on dynamic stability.
How to do it:
- Stand with your feet hip-width apart and arms at your sides. (You can also perform the exercise without weights or with dumbbells).
- Inhale and step back with one leg, lowering into a lunge by bending your knees about 90 degrees, keeping good posture and your core tight, with your glutes engaged. Your front knee should be aligned with or in front of your ankle.
- Exhale and return to the starting position. This is one repetition. Do 12 repetitions on each side.
Advanced Glute Bridge
Why this exercise is great: “This exercise activates the glute muscles and can be very beneficial for improving overall stability,” says Hamlin.
How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Press through your heels to lift your hips until your left thigh forms a straight line with your back.
- Lower and raise your hips with control. This is one repetition. Do 15 repetitions on each side.
Bird Dog with Resistance Band
Why this exercise is great: “This exercise is fantastic for challenging the glutes and core and can be very beneficial for warming up the hips before heavier workouts,” says Hamlin. It also improves balance and activates the outer glutes and glutes for a tighter backside.
How to do it:
- Start on all fours, with your hands straight under your shoulders, knees under your hips, and a resistance band wrapped around your feet.
- Keep your upper body stable and your core tight, and at the same time extend your right arm to the
Source: https://www.aol.com/trainers-everyone-needs-type-exercise-120000383.html
Leave a Reply