Top 5 reasons to place a heavier emphasis on unilateral lower body training
A lot of buzz in training circles lately revolves around the subject of unilateral (or single leg) training. There have even been debates broken out between which is better and whether you should do bilateral or unilateral training with athletes. Like most training topics, the answer is that it depends on context and many factors. We however, on a broad level, believe that the answer is both!
On top of simply doing these exercises, the training world has evolved in how these exercises are prescribed. The common thinking is that main heavy movements consist of the big bilateral exercises(squats and deadlifts,) while single leg exercises are used for higher rep accessory movements. While this method remains very effective, we can also use single leg exercises as our main heavy movements.
Before breaking down our main reasons for implementing this training style, let’s look at just a partial list of unilateral variations we use at our facility.
Rear foot elevated split squats
Front foot elevated split squats
Hatfield rear foot elevated split squat
Single leg RDL with Dumbells
Single leg RDL with barbell
Split stance or kickstand RDL
Pistol box squat
Zercher pistol box squat
With this basic background, here are our top 5 reasons to implement heavy unilateral training into your program