The benefits of unilateral training

Unilateral training

Regardless of an individual’s background, most people will have a stronger side of the body. As this side is more dominant, strength, co-ordination and muscle size may vary from the opposite limb. Most exercise programmes related to strength development contain bilateral (both sides of the body) movements such as the bench press, squats and deadlifts.

If one side of the body is stronger and effectively “out of balance” compared to the opposite, this may accentuate the difference from one side to the other. Typically, if one leg is stronger than the other during a squat and becomes more dominant during the movement, shifting the centre of gravity and causing rotation at or around the pelvis may place stress on the joints further up or down the body. The negative impact of these imbalances show up in movement flaws and poor technique. Ultimately these poor movements will result in tight overactive muscles and weak underactive muscles with the worst case scenario being injury.

Unilateral training focuses on the opposite sides of the body with the aim to highlight any potential strength imbalance from side to side and help to level these imbalances out by loading the body equally. The advantages of this type of training can help develop core and postural strength as the body has to stabilize itself against rotation around its centre of gravity. Consider the efforts of the torso musculature as it prevents torso rotation during a single arm row, or how much instability there is in a single leg squat compared to a bilateral squat where rotational forces can be stabilized by the opposite leg.

Bi-lateral movements have a greater advantage as additional load can be placed on the body; a vital part of conditioning programmes. This has led to a blanket assertion that they are the be all and end all of training. However, unilateral movements are just as important as they help address strength imbalances from side to side, can refine technique and issues with range of motion and mobility.

Unilateral exercises are challenging in their own right as they demand a greater amount of segmental muscle control and integration of muscular movement compared to bi-lateral movements. A balanced training programme aims to build postural balance between all the muscles of the body. If your posture is bad and there’s a strength deficit from one side to the other, you could end up getting injured. Bi-lateral and unilateral exercises have their own places in resistance training if performed properly and at the right time.

Individuals who respond well to unilateral exercises tend to include those who play in sports that require a dominant side for kicking or throwing. The training of single limbs, from an athletic point of view allows you to develop force in positions where we experience most movements in life and sports. For instance, whenever we move or run we are have to balance and change the direction of one leg.

Ian Mellis Msc is director of performance at Results Fitness and Sports Training in Ware. To get in touch, contact Ian on (01920) 466456 or at ian@resultsfast.co.uk.