One of the key components that every training methodology should have is unilateral training. This is where you’re training one limb or a specific side of a muscle group at a time. For example, instead of hitting both arms with a barbell bicep curl, you focus on one arm at a time with a dumbbell.

Simple enough. So let’s answer a couple of questions… why is unilateral training important and when in the workout should it be implemented?

Well dear reader, let me answer those for you…

Simply put, unilateral training utilizes a few constraints. We’re going to use the lunge for our talking point example. When you lunge (split stance type squat) you have to both focus on and increase general and specific balance/stabilization in all affected areas. The squat does incorporate a ton of stabilization, especially at heavier loads. It’s just not quite the same when performing on a single-leg. The core, gluteus medius, hips, and ankles have to work differently to avoid wobbling. This increase in motor-unit activation in both legs during the lunge is different than if you were performing a traditional bilateral (using both limbs or sides) squat.

The importance of unilateral training is more than some extra balance work. It aids in performance and movement pattern development, which is not only crucial for athletes and weightlifters, but anyone who moves their body through space (that’s basically everyone if you were wondering). For our more senior audience, this is fall prevention 101.

Then you have the strength and power transfer. If you can drive quickly or move heavy loads unilaterally, this will directly correlate to movement precision and your movement intensity bilaterally.

I know, it’s basically a no-brainer at this point… Let’s talk about implementation.

I find that your dynamic warm-ups/stretching should consist of a good amount of unilateral work. It doesn’t have to be all, but it is a great way to ready yourself or your athletes for the demands of training.

You can utilize unilateral training early on in the session by implementing some plyometric type movement, such as single-pogos, single-bounds, step-ups, etc. How you structure your plyo-work should complement your training plan for the day.

Then do your main bilateral training. Following your main exercise(s) for the day, I would implement a unilateral exercise. Depending on how I am structuring training (as in lower/upper/lower/upper, full-body, etc.) is what determines exercise choice. Say we are focusing on lower-body, after the heavy or explosive main lifts, I would program either a lunge or single-leg RDL. This is because we’ve gotten the athlete’s big focus exercise out of the way and now we’re wanting to take advantage of their new constraints, but performing it while they still have energy left. Yes, unilateral training can fall under “isolation” or “accessory” work; though, especially performing them with free-weight, the work it can demand at times would move it into being considered a secondary exercise.

Before we wrap up, I do want to mention that you can program unilateral exercises as main lifts. If you do, I would do so sparingly and only if the athlete’s training age is on the higher end. Only because heavy unilateral work is extremely demanding on the body. It is a useful tool to push the load, but only if it makes sense to their sport and/or goals.
Just like all training, ensure proper warm-up.

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