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What is Unilateral Training?

Single arm or single leg movements/exercises. 

Benefits of Unilateral Training

• Using both sides of the body equally.
• Helps isolate and correct muscle imbalances.
• Avoid overusing or overtraining the dominant side.
• Improves balance.
• Automatic core training since the core acts as a stabilizer during movements.
• Cross Education Effect for rehabilitating injuries 
  • Training one side of the body stimulates the other side.
  • Indirect stimulation of the non-working side of the body via working the opposite side improves strength in the injured area. 
• Lower-back friendly.
• Resourceful way to improve strength.

Unilateral Exercise Examples

• Single Leg Balance Squats
• Skater Squats
• Carpet Slide Reverse Lunges
• Step Ups
• Rear Foot Elevated Split Squats
• Lunges (reverse, forward, lateral)
• Carpet Slide Push Ups
• Single Arm Rows 
• One Arm Chin Ups
• Single Arm Overhead Press

Watch

Activity

• Warm Up

• Workout

• Workout Finisher
  • Complete as many rounds as possible in 5 minutes of:
    • 3 Lateral Push Ups
    • 3 Alternating Split Squats
    • 3 Side Kick Throughs