How To FIX Leg Muscle Imbalance | Unilateral Correctives

Ever feel one leg working harder and getting stronger than the other? Use these exercises to bring more symmetry and balance to them!
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[@Cyb3rFxngs]

My right leg is so fat and it has more muscle than my left and i want to fix it so bad😂

[@Wynner3]

Same here. Started strength training for right knee issue and one day noticed my right leg was two inches wider.

[@gizmodagimp9178]

It my calf that's way thicker on my right leg and glute

[@conorlyons9498]

Same right quad is bigger than left so annoying

[@averyrosario466]

@@conorlyons9498 same, have you fixed this yet? It’s so annoying that my right leg is bigger than my left and I feel it when doing squats that I activate my right leg more.

[@pretigrlrocks]

Same here right is bigger thigh leg all smh noticed now for couple years getting worse I’ve noticed helppppp!!!!!!!

[@favourtobi7934]

Thank you so much man, have been stressed out about this thing for years. Your video was like an elixir in my darkest moments. Thanks a lot bro you were really helpful

[@ssmcamo833]

Came across your channel and glad I did. Half the battle when watching something informative is maintaining attention to someone that is difficult to follow... such as pausing, broken sentences, tangents or slow drawn out speech. You are very easy to listen to and present your material direct to the point. Browsing through your videos you also have very good topics... many that I've been looking for. Thanks for these!

[@GuerrillazenFitness]

+SSM Camo Glad you think so! :D

[@rezboadog369]

You are helping me improve my quality of life. Thank you!

[@XAVargasX0206]

Starts at 2:39.

[@rugbyunityproduction6214]

Thank u

[@kimberlywest2391]

Thanks ! I was in a motor cycle accident an long story short it left my right hip/glutes so uneven ... I’m trying not to get butt implants so I pray this works 🙏🏽

[@sultanghaznawi7238]

I injured my right kneea few years ago, now my left leg is stronger 😢

[@unbreakable3546]

Same problem here bro

[@vincentfosser841]

Same here bro, its extreme for my part. Getting Any better for you?

[@sultanghaznawi7238]

@@vincentfosser841 Not really. When I "recovered" I made a mistake by working with my left leg in my martial arts class. I only noticed when I realised that I couldnt do a pistol squat on my right leg. I'll be focussing more on unilateral work when the gyms open back up

[@vincentfosser841]

Sultan Ghaznawi Same here, I kept traininh like before and then realised I was very dominant in my left leg. I’ve now got knee pain in my right leg due to this problem aswell as I can plenty of pistol on left none on right. I’ve realised that I always put all my weight on the left, when I walk, sit, run whatever so Know I’m Trying to get it into my brain to out pressure on my right leg. I’d love to here progress from you here and how your working you way back and what works.

[@sultanghaznawi7238]

@@vincentfosser841 I guess I'll plan on doing 2-3 extra sets with my right leg when it comes to unilateral exercises... hopefully it actually helps

[@friendlyfire4178]

Best Video on this topic so far - very helpful. Thank you.

[@jennypearlcosta]

thank u so much. I'm so glad I came across your channel. I felt lately my left leg is more firmer than the right side and felt weird. thanks

[@pdbadass9212]

Same here

[@stahl402]

Everything is beautiful. Thank you for the great knowledge !

[@DavidDorenfeld]

excellent point and video! thanks! Your introduction explanation helped understand the point of the exercises.

[@realuncledrew]

Just discovered your channel, you're amazing man. You deserve much more views!

[@GuerrillazenFitness]

+Stefan Raicevic Thanks bro! Glad you like the content!

[@jhovsuico8533]

Many thanks, been searching for "fixing muscle imbalances in back" for a while now, and I think this has helped. Ever heard of - Reenrianna Imbalances Redemption - (do a google search ) ? Ive heard some interesting things about it and my brother in law got cool success with it.

[@nellyj4181]

+Stefan Raicevic Cheers for this, I been tryin to find out about "muscular imbalance shoulder pain" for a while now, and I think this has helped. Have you heard people talk about - Reenrianna Imbalances Redemption - (search on google ) ? Ive heard some great things about it and my co-worker got amazing success with it.

[@misspanama91]

This video was so helpful! Thank you so much

[@danielle2066]

Yaaasssss! Thank you for this! Ugh I was only doing bilateral because of my imbalance, that explains a lot!

[@johnniejones5434]

Did you do your weaker side only until they were even or both sides the whole time

[@freedom_thirtyfive1753]

love this channel awesome work

[@GuerrillazenFitness]

+David Thanks :D

[@h.b2029]

Excellent. Thanks. Very helpful.

[@TheBubblegumgirl14]

I broke my ankle a few months ago and I'm just starting to gain muscle back in that leg. Thank you for these exercises, I will give them a try!

[@rans0101]

Any updates?

[@TheBubblegumgirl14]

@@rans0101 I haven't been doing them

[@rans0101]

@@TheBubblegumgirl14 so you still have muscle imbalance?

[@TheBaltyboys]

Excellent advice, thank you.

[@neppiesworld9432]

Very informative! Thank you!

[@chris222233]

I feel this! Thank you! Meaning this helps because I feel like ive been using my LT leg more

[@pastamethis]

Very helpful information. Thank you

[@billdemarais7254]

Well, this looks interesting. Friday my chiropractor will be doing some tests strength and muscle length . I've been having problems with my legs .. Or maybe i should say the left side of my body seems to be pulling down. I first noticed it in the gym mirrors years ago. My left shoulder was lower than my right. For many years i was a runner than went into the gym. And now for the past 10 bike riding.. My left leg muscles are always tight. My lower abs and groin area also. I'll have to try a few of these exercises out and follow this channel.

[@SnakeAndTurtleQigong]

Thanks so much

[@robertbaindourov134]

Great vid bro.

[@OlivierProvenance]

Thank you so much for the tip.

[@jblack563]

My left leg is stronger and bigger than my right leg. 🤦

[@Kurama157]

yeah mine too but i workout both

[@micro_aggressor]

@@Kurama157 mine to. But i never did unilateral. Am doing them now for a while. Also do 1 leg legpress. Helps also.

[@cookedsushi7117]

mine too

[@bethegreatest4976]

Same I had surgery on my right knee

[@kamelkamalo2235]

for me it is the right that is bigger .maybe because I'm left handed

[@petervolkov9186]

great video, cheers

[@gracema9480]

How long can you in general do unilateral excercises? Is it something you can keep doing? 6 years ago one of my ankle sprains induced chronic pain and I shut that side down. Now I can't do anything but unilateral work for the weak side. But I'm not sure if it's ok to continue that. If so, for how long

[@MikeJStaples]

New subscriber here. Thanks for the advice!

[@josephmargaryan]

I think my right leg is a bit stronger than my left one because I tend to rotate when I do heavy squats and activate my right leg more. But do you think it would be good if I only did these exercises on the left leg to get the strength up as much as my right leg?

[@mararuelas6071]

You’re so cute at explaining things and in turn I enjoyed it.

[@eljayrojas4490]

I ruptured my Achilles and these exercises should help me strengthen my ankle and leg... gonna try I still baby my ankle and it feels sore and weak at times

[@HEISENBERGHEISENBERG.]

Thank for the speech its helps a lot

[@asradesofi7048]

Thank you so much and My left leg is small, and the right is big now I try this

[@Laya914]

my right leg is so weak and skinny compared to my left leg that’s all strong and think. It feels so uncomfortable even walking sometimes and I can feel the difference idk if it’s because of my Patellofemoral syndrome. I hope these exercises help me✨

[@Sakura.0_0.]

Do you feel any pain after standing up sometimes?

[@nanayammine8236]

this helped alot thank youuuu!

[@GuerrillazenFitness]

+Nana Yammine Glad to hear it!

[@michaelparker2449]

Nothing can help me as I've had arthritis since I was 4 meaning most of my weight is on the left side making it hugely muscular compared to the other, and even after an accident a few years ago meaning I was off my feet for months there was still a huge difference. All I can guess is after decades of putting my weight on one side has permanently affected the way my leg muscles grow.

[@Sean-gz4yu]

Lol this is my exact problem I'm 15 and have had three knee surgeries, my most recent one in March 2016. When I started squatting my left leg was stronger than my right and from all that time of squatting my left quad its still stronger than my right and now I'm always off balance. Thanks for making this video I'll implement these uni lateral movements.

[@Sean-gz4yu]

Should I stop squatting until this is fixed?

[@stealthgamer428]

@@Sean-gz4yu yes I think so

[@bptim42]

outstanding!

[@GuerrillazenFitness]

+Timmy Tight Pants Thank you!

[@Built_By_Bacon]

What's the difference between holding it under your chin and holding say 2 dumbbells on either side? Always been curious

[@CrackaLackTV]

Helpful

[@queenbecca7262]

Thank you!

[@ringaraudsepp714]

I have arthritis too and always add couple of extra exercises at the end just for my weaker leg, calves and quads are just so different compared to other leg and makes very uncomfortable..

[@emiliospowerballer1441]

for me, my right quad is much stronger and bigger than the left but this doesnt affect my deadlift because my glutes and hams are definitely equally strong. when i deadlift i dont feel the imbalance because i deadlift a lot and romanian deadlifts as well. just my quads are where the imbalance is, so i tried ketllebell box step ups but because im working my right quad as well the imbalance continues to exist, so i have to change the frequency of the 2. but, at the end of the day what causes my imbalance is stronger ankles rather than anything else. my right ankle is super strong but my left ankle not as much so basically all problems start from there. deadlifting doesnt make me feel this imbalance because my feet are close and i lift in front of a mirror. still, its not as much about the muscle but rather the 2 areas where power is generated from, ANKLES AND GRIP STRENGTH. this is hell and it takes time to make both ankles and wrists the same strength because its practically almost impossible.

[@sarahrao]

This is brilliant! Just what I was looking for. I had a knee injury - ACL Strain and Meniscus tear in my left leg. The left leg is leaner and weaker. Right is flabbier but I have more muscle control there. Which leg should I exercise more? How many reps?

[@gouthamadithya11b77]

hey, even i had knee injury in my left 3 months back and till today my left knee is very very thin and weak compared to the the right. iam not able run nor do any of the own body weight excercises like squats aand lunges. so, right now my focus is more on left leg rather than right as you know , due to the injury the non injured get into more work , so my non injured knee already become very strong and bulk due to less usage of injured leg. so , finally i suggest u to focus more on ur injured knee!! hope this helps someone with the same issue.!

[@swagmather]

So should we do unilaterally for both or just the weakest during a session if we want to fix uneven muscles?

[@glorious6779]

I'm glad I'm not the only one.

[@brandonlight6267]

What would be a unilateral exercise for physical therapy? My left leg is half the size of my right because I had a stroke and lost a lot of use in my left side.

[@keenanranch849]

Excellent!

[@nathanmichalik2388]

I partially tore my acl a year ago and my right quad is slightly smaller than my left now, the weird thing is though, my left leg gets more pumped/tired than my right when I do unilateral exercises

[@kendricksmith3207]

Would you exclude any of these exercises if you have runner's knee?

[@benjaizz4146]

Now I don't know how much knowledge you have about this, but if my right leg is longer than my left and the muscles also are bigger than the left leg. Shall I train the left leg to get bigger muscles or wait for it to grow fully out and be even with the other leg and then train the muscles to get as big, cause I'm only 15 and my body's still growing and I haven't always had uneven legs. So my question is, shall I workout my left leg now to get an even muscle size or shall I wait for it to grow out and become as long as the other and then train (if it grows out to be even)?

[@77sculpture]

Great Video! Just one question which is not clear for me. Do I do the single leg exercises for Both legs or just for the weaker one ??

[@Ilanasanlang]

77sculpture great question can you reply @guerillazenfitness my left quad is weaker than my right

[@hexxotone7607]

do the same amount, but add an extra set at the end for the weaker leg

[@EE-in2uv]

Should you be doing more reps and sets on the weaker side?

[@leonardebuka5348]

I had an accident back in January were I broke my fibula and dislocated my ankle..... I noticed the injured leg has gotten smaller due to the muscle imbalance(my laps/tigh) in particular.......how long would it take to make it even following this exercise?

[@bholanathhembram7366]

I'm a two-foot jumper and my left foot is my planting foot, my left is bigger and stronger than my right, it may even be longer. Can this be fixed with these exercises?

[@timothychamberlin6985]

Thank you

[@jassulychalendonayre8538]

They took part of my meniscus in the left knee. As a result my right thigh is thicker (as expected) BUT my left calf (the injured ) is thicker . So I have different muscle imbalance in the legs. So which leg to train more or which focalizad exercise for each muscle group to do? (I believe if I just do what the video said , it will train the WHOLE leg and not only the part I want) And I want exercises for the calf separately from the thigh

[@oledad8505]

So on leg day do I only train my weak/smaller leg until the imbalance is gone? Or do I just do more sets & reps for my weaker/smaller leg and still train the right leg? That's a question alot of us have here! Thanks !

[@stealthgamer428]

Keep training both

[@noobinator9854]

I have a problem with my calf muscles. The left calf is smaller than the right calf muscle. Will doing toe raises for the left leg with a dumbbell in the left hand only help?

[@bayyinah9864]

ThankyouthankyouTHANKYOU!!☺☺

[@HeartwarmingStories]

Thanks for the video! I thought that unilateral exercises don’t address muscle imbalances, because it’s not a matter of whether the legs are challenged on their own, but because of some limitation leading to the lack of activation in the various muscles involved in the movement, and so no amount of unilateral exercises will address this underlying issue, and might even be harmful? Am I wrong?

[@fk9277]

That's a bit of a leap from the limitation premise.

[@bailiojaycee233]

Thank you thank you thank yoi thank you thank you

[@Lola23605]

Do you only work on one side for 3-4 months until it catches up to the other side.? Or keep working out both individually?

[@bodar]

Is there an ideal ratio of reps on the strong leg vs reps on the weak leg, so that you can catch up, or do you just do reps til your weak leg fails?

[@GuerrillazenFitness]

+bodar Nope, just do as many reps on the strong leg as you can do on the weak leg. For example, if you can only do 8 reps on the right leg then limit the reps on the left side to 8 as well.

[@boxbury]

My left leg is stronger, but smaller than the right leg. I am a distance runner. Which leg should I strengthen…the stronger leg or the smaller leg?

[@MohamedSalah-db9xc]

Do I still need to workout my stronger leg or should I do these exercises for the only week leg?

[@alyssa01825]

i injured my knee my freshman year of college and it didn’t heal for a year. now i’m a junior and am noticing a severe difference in my leg muscles.

[@useryoutuber3266]

I have little muscle imbalance due to 6 weeks injury , I was training my left arm , so to fix this I ll start with unilateral exercise to strengthen my right arm and then can I progress in weighted pull and dip ? Or I have to fix my right arm first ? I mean can I progress in pull ups dips while fixing my imbalance ?

[@billcameron545]

My right leg the muscle looks more definitive than the left one but the left one feels stronger sometimes but that's also because my right knee has some problems

[@FizXify]

I suffered a burn on my right thigh a few years ago and it took about three weeks to recover. Once I did, I noticed I lost so much strength on my right-hand side. Did a lot of leg exercise to strengthen it up, but still a little weaker :( I will try your suggestions, thanks

[@rhynderprod.7917]

Hey how is it going now ?

[@rans0101]

Any updates

[@cristina709]

Thanks, but I didn't get which one was the week leg when you where doing the movements, so idk which one you are leting rest, and which one is working .

[@eacm1796]

I've been doing the Bulgarian split squats and I still feel more of a burn in my right tear drop muscle than my left and it's pissing me off so much, I legit don't know what I could be doing wrong. Edit: I DON'T WANT LIKES, I WANT ANSWERS.

[@crazyhorse9041]

Same here

[@Nick-dq5fo]

Make sure you’re placing both your feet in the same place and at the same distance as the other. Hope this helps that used to be my problem. Oh and make sure you’re contracting with the same intensity in each leg!

[@dharatienza3786]

I have similar problem before. I strengthened my glutes and my abs. And fix my hips imbalances.

[@larsanthonsen6264]

Just because there is no burn does not mean the muscle isn’t working.

[@eacm1796]

@@larsanthonsen6264 Kinda does when the tear drop on the right is the only one that burns... And noticeably bigger.

[@davidsargsian4257]

When u do unilateral exercises. Should u still do both legs or only work the lesser one?

[@iouliosevripiotis6754]

My left quad is bigger than the right quad and my right quad is stronger than the left quad, if i do exercises like bulgarian splits squats or lunges will they help me with this imbalance?

[@lilddabbinbravo3010]

didn't get the physical therapy i was supposed to at 15 due to neglectful adoptive "parents", i'm 30 now and 4 kids later still the same i need help i can't do anything like i should be able to my kids wanna play n run and i can't. i hope this really helps me thank you. so much scar tissue my knee doesn't even bend all the way, any tips for that?

[@AdarshRajCR7]

That's the reason why the bar tilts when I squat. Right leg tries to rise faster than the left because it's stronger. Left leg lags behind and bar tilts.

[@sayanbhowmik4535]

Sir Will u pls tell me in which leg we have to do this exercises ome which has more muscle on one which has less muscle.....

[@Peter-re7tn]

my right leg is a little rotated to the right, so when i walk or work out my legs there's more pressure on the right side of my foot and i think thats why my left quad is a bit different than my left. my LEFT vastus medialis is a lot bigger than on my RIGHT leg. and my Right vastus literalis is bigger than on my Left leg. i do unilateral exercises but still my left teardrop muscle is still getting worked out more than on my right leg and the outsideside of my right leg is getting worked out more than on my left leg. i hope you can understand what i mean. any idea what i can do?

[@MiguelMartinez61593]

I have the same issue, how did you find out that your right leg is rotated to the right? Did you find any resources on how to correct it?

[@thedayoftheday]

Should I just do these exercises on my weaker leg only ? Or workout both legs?

[@rans0101]

Should we do this for both legs? Or only the weaker one?

[@shalmutairie]

I have a strength imbalance in my legs due to surgery i had in my left leg. It's been affecting the way i work out and even the way i walk, and i really wanna do something about it. This video was very helpful but one question though, should i work both my legs or the weak leg only? Thanks.

[@garlicgirl3149]

When I went to Physical therapy for my glute imbalance like you due to after surgery they worked both. Sometimes I would do one more set on the weaker glute. Only sometimes though. Hope helps.

[@vee-ft6mq]

Do I incorporate the unilateral to my regular bilateral ? Or just do the unilateral and zero bilateral until my left leg catches up?

[@DaFireman33]

If it is to even out legz then continue with the unilateral ...cuz doin bi then uni r vice versa would defeat the whole purpose...

[@jonnuanez2843]

Now do I do these exercises for both sides or just the weaker side?

[@elizabethsalgado9644]

I'm quad dominant on my left leg only. So doing exercises to grow my glutes, even single leg exercises isn't properly effective for me. My right glute is bigger than my left, but my left quad is way bigger than my right. I try to even it out by doing more reps of single leg glute exercises on my left leg, but it's making my quad significantly bigger than my right and barely affecting my glute. And yes, I do glute activation exercises(extra reps on my left) before I begin with weights and it doesn't help. Is there anything you recommend I should try?

[@2fiafisdoafw34]

Stop training the bigger side.

[@abidahassan3674]

I don't have the thing you used while doing the excircise. Can I still do those ??

[@pre10der]

good stuff :) you produce quality content

[@GuerrillazenFitness]

+Adam DeSapio Thanks! I try!

[@SavageSteven883]

I had a car accident and I've got the green flag to work out two months ago, been going at it for a month and a half. My knee was destroyed during the accident and I needed surgical intervention, resulting in a winter walking with crotches, 50 pounds of fat and my quad on my right leg being almost non existent. I've been doing pistol squats on a bench with bands, step ups and one legged leg presses. My left leg is doing really good but my right leg is struggling to retain my weight until I sit during pistol squats and my left doesn't really needs the bands, I just use them so I don't get too strong on the left. I hope I can correct this in a few months. My right knee just gives up right before I sit an inch from the bench and the joint crack. It's the same with step ups but less intense, it gives up going back down. Really hope I can fix this, I can't sprint, I have trouble going down stairs and I'm 26 years old lol. The accident was a year ago it was my kneecap it got dislocated. I lost 2kg since I started working out, maybe losing that weight I took this winter will help with my knee, I got to 230 pounds, lost some this summer working at a physical job and now I'm at 215. I picked up karate again too, I do a ton of stretching it will probably help too, at the first class, I couldn't even sit on my feets kneeling lol, now I can, it kinda hurts but I can and it doesn't hurt in a bad way I can just feel it stretching alot it's good pain. I'm a college student, there is a gym in the school there is no place for sissy excuses.

[@izzyguerrero8816]

Do you do more reps or more weight on the weaker leg? Or not?

[@nataleebirdsell9309]

Do I use the same weight for each side for example my right leg can easily do the step up with 20lb but its is a struggle with my left, do I still try to keep using the 20lb on the left side until it gets easier?

[@alexmatt5478]

Use a weight that the weaker leg is comfortable with. For example, if you struggle to do one leg with 20 lbs, do both legs with 10 lbs in a controlled fashion.

[@mariahbreeze]

Can I add these to my squat and deadlifts or should I only do these

[@Denisb013]

Broke my right kneecap. Now my right knee is 4 cm shorter and my foot is 1.5 cm shorter. Same for muscles they are smaller

[@bikeguycody]

I do a lot of biking I noticed my left leg is small it’s not the side muscles it’s the middle one that goes to the hips in the front… will this help the whole thigh muscles back and from will this balance them out ?

[@_shikhar_chauhan_]

So de we have to do extra reps with our weaker leg and less reps with the stronger one ?

[@TelzAll]

my imbalance came from an illness I have nerve damage in my right leg and its so hard to workout and do squats because my left leg contracts and squeezes better and my right feels a tickle through the entire workout. both legs are defined but one is 1.5 inches larger and I think I will give up squatting and only do leg press, leg raise donkey kicks and leg curls with one leg and only work that leg because I can't risk one leg being 5inches larger than the other

[@amodamatya]

Nika Roberts are your both legs working fine now?

[@rookieakan3410]

Nika Roberts me too

[@dita3310]

Any improvements?

[@yunie8190]

what side should i work the bigger or the normal ones?

[@paulk.7051]

Well I'm doing most of things by my right side but I have right leg weaker then left side why is like that

[@iraifsana3022]

my one leg is getting thinner than other.can I do your showing exercise for that?

[@kairyncazzy8997]

do i continue to do unilateral exercises and not bilateral exercises?

[@frincon75]

So do you have to do extra sets on the imbalanced leg

[@jarrodlangford7692]

Never. You do the same amount of reps. You go until failure on the weak leg. Count how many reps. Do the same on the strong leg. Never more.