Written by Shane Mclean | ACE CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Let us start off by saying that muscle imbalances are very common and usually not a big deal. Everyone has some degree of asymmetry and a dominant side. The issue comes when the muscle imbalance affects the way you move, look and feel. If you have a considerable muscle imbalance, it can cause problems down the line and you could really hurt yourself when lifting heavy too. The good news is you can fix muscles imbalances, or at least reduce them to the point of it being a non-issue for you. This is what we are going to teach you here.
This article will cover the following:
- What muscle imbalances are
- The causes of muscle imbalances
- The problems with muscle imbalances
- How to know if you have a muscle imbalance
- How to fix muscle imbalances
WHAT ARE MUSCLE IMBALANCES?
The most common thought of a muscle imbalance is when a muscle on one side of the body is not symmetrical or as strong as the other side. However, muscle imbalances can also describe a set of muscles that are too strong, too weak, or lack the flexibility of an opposing muscle group.
If you have a muscle imbalance on one side, you may notice:
- A muscle on one side is bigger than the other.
- One side is stronger than the other when doing unilateral exercises.
- You have trouble locking out on one side during big lifts like bench press.
- Your form is off when doing bilateral exercises because one side is moving more powerfully than the other. This will only exacerbate the problem because the dominant side is taking over the lift.
- You lack joint stability and mobility on one side.
In regards to having imbalances between other muscle groups, such as a muscle imbalance between your hamstrings and quads or your chest and back, this can cause all types of problems, like muscle strains, joint stress, or poor posture.
Again, muscle imbalances are common, and everyone has them to some degree, so let's not get worried. Let's just do our best to reduce them.
WHAT CAUSES MUSCLES IMBALANCES?
Muscle imbalances can happen in a variety of ways, such as:
- Letting your dominant side do more work.
- Not addressing poor form from the start.
- An unbalanced exercise program.
- Repetitive daily movements.
- Holding a particular posture for too long and too often.
- Natural development of height, limb length, and muscle.
Even sports can cause muscle imbalances, such as a tennis or golf player who hits off one side of their bodies all the time. Or, a boxer who so often trains with rounded shoulders and a forward head position.
Another common cause and issue with muscle imbalances is overuse of a muscle through poor exercise planning OR daily work. As every joint has opposing muscles attached to them, if the muscles on one side of the joint like the biceps become short due to overuse it may cause the triceps to become weak from lack of use. This is an imbalance of opposing muscles, and it can actually cause more issues than even having an imbalance of sides.
ISSUES WITH HAVING MUSCLE IMBALANCES
Muscle imbalances are common and are not usually a big deal...until they are. The main issue with muscle imbalances is they can cause injury, joint pain or poor movement mechanics and posture. If you lift heavy weights in the gym, muscle imbalances become even more of an issue.
Muscles work in pairs for smooth joint movement. For example, when biceps contract, triceps stretch. When one muscle is way stronger and overpowers another it’s only a matter of time before pain and muscle strains happen. Reducing these muscle imbalances is an easy way to reduce the injury risk from strains.
Here are a couple more important issues with muscle imbalances:
- Limited Mobility: When one muscle is strong and tight and the other stretched and weak this makes it difficult for the joint to go through its full range of motion. For example, tight hip flexors do not allow full hip extension.
- Poor Performance: Limited mobility of a joint due to muscle imbalances means you’re not strengthening the muscle through a full range of motion, which may hold back your gains. Plus, it will affect technique too.
- Appearance: Having a more symmetrical and proportional body composition may be important if you’re concerned about the way your body looks.
HOW TO KNOW IF YOU HAVE MUSCLE IMBALANCES
Let’s get a few of the obvious reasons first:
- There is a difference in the muscle size on your left and right side. For example, the left quad is small than the right quad.
- Pay attention to your bilateral lifting form. For example, does one side feel easy and the other side more difficult? Do you have trouble locking out on one side of your body?
- You keep getting recurring injuries on the same muscle group. For example, hamstring or quad strains when lifting heavy or sprinting.
- Your mobility in a joint is limited. For example, your hip mobility is affecting your squat depth and technique.
- You have issues with joint stability on one side.
If you have none of these, here are a couple of easy tests to perform to see if you have muscle imbalance between your hamstrings and quads and you’re pushing and pulling muscles
Hamstring to Quadriceps Strength Ratio Test
Your hamstrings should have two-thirds of the strength of your quadriceps, as your quads are naturally a larger muscle group, and therefore stronger.
The below test for strength ratio is not perfect, but it will at least tell you if you should be concerned if you have a noticeable strength imbalance between these two muscles.
All that is needed for this test is access to a leg extension and leg curl machine.
Instructions:
- Start with a weight you know you can lift for five reps on each machine, using one leg at a time.
- Then, work up to a 5 rep one leg max.
- Rest for three minutes once you find your 5 rep max. Try again.
- When you have reached your max on both lifts, it's math time.
The math is simple: Leg curl / leg extension x 100 = %
For example, 30LB leg curl (hamstrings) / 60LB leg extension (quads) x 100 = 50%
Do this math for both sides. Ideally, you'll want to be at around 60-70%.
Push/Pull Test
Strength imbalances between our left and right sides are common due to activities of daily living or an unbalanced strength program. You shouldn’t keep feeding this imbalance with bilateral exercises. Here is a simple test to tell if you have strength imbalances between your pushing and pulling muscles and left and right sides.
Note: Core strength is a factor in unilateral upper bodywork.
Instructions:
A cable machine works best for this, but any dumbbell unilateral variation will do. For example, dumbbell floor press, or any unilateral row.
- Perform a warm-up first and start with a weight you know you can lift for 5 reps on each lift on each arm.
- Progress by raising the weight 5-10 pounds at a time per side and rest between exercises and sides.
- The test ends when you can no longer lift the weight for five reps on either side with both exercises.
- After finishing this test, you should know if you have a strength imbalance between your left/right sides with the press, the pull, or both.
2 WAYS TO FIX MUSCLE IMBALANCES
1. Do More Unilateral Exercises:
Performing unilateral exercises such as split squats, lunges, and single-arm rows and presses will go a long way toward reducing muscle imbalances between your left and right sides. Performing unilateral exercises as part of your accessory routine needs to be a priority.
Besides better muscle development and reduced injury risk, there are other important reasons why unilateral exercises need to be part of your accessory routine:
- Better balance and core stability: Unilateral exercises automatically throw you off balance and this engages the muscles of your anterior and posterior core to keep you upright.
- Improved performance: Sports and stuff you do every day like running require a lot of single-leg work. Whether it is sprinting, throwing, jumping, or taking the stairs all involve a lot of single leg work.
- Better bilateral lifts: Strengthening your muscle imbalances between sides of muscle groups will help improve your lifting technique and may help you to lift more weight in your bilateral lifts overall.
2. Increase Volume on The Weaker Muscle Group:
Using the hamstring/quad ratio and push/pull test as a guide if either of these tests revealed an imbalance, including a little more volume on the weaker group works. For example, if your hamstrings are below two-third the strength of your quads, including more hamstring exercises like Romanian deadlifts for four to six weeks works. Then re-test to see if this worked.
3. Use Dumbbells Rather Than Barbells For Push & Pull Exercises:
By using dumbbells, you won't be able to allow your dominant side to take over a lift like with a barbell. That said, you do need to focus on both sides for good form. Be very mindful that your arms are moving together in sync and through the same range of motion. Moreover, allow your weaker side to dictate the weight you use. For example, if your form normally starts to break down on your left side after 8 reps with 50lb dumbbells, but your right side is still ok, and you were aiming for 12 reps, then drop the weight to what your left side can handle with good form for 12 reps. This will allow your right side to maintain strength while your left catches up.
Learn more about the differences between using dumbbells and barbells.
ACTIONABLE TIPS FOR REDUCING MUSCLE IMBALANCES
It’s all fine and good to include more unilateral exercises and increase volume on the weaker muscle group but how do you go about programming it? Here are some tips on programming for muscle imbalances
- Start with the weaker side first and let it dictate the weight you use: Whether it’s increasing hamstring strength to 66% of your quads or strengthening imbalances between your left and right sides start with the weaker muscle first. This will dictate the weight you will use on both sides and the number of sets and reps you do. Let your weaker side catch up.
- Additional Work on The Weaker/Smaller Muscle: This is not about additional sets and reps on one side of your body but extra exercises on the smaller or weaker muscle. When you’re trying to strengthen imbalances and two to one ratio works well. Let’s say you’re honing in to strengthen your pulling muscles to catch up to your pushing muscles. Including two pulling exercises for every one pushing exercise you do each week will go a long way to reducing this imbalance.
WRAPPING UP
Muscle imbalances are common and everyone from serious lifters to weekend warrior to professional athletes probably has them. Usually, they’re not a big deal until pain, injury, and a decrease in performance occur. And when it does, use the actionable tips here to reduce and fix your muscle imbalance.
Shane Mclean
Author