Unilateral training: It’s unanimous!
From a distance, exercising one side of the body at a time looks like a time-waster. But up close where it counts, such unilateral training provides real benefits.
Unilateral training has been a staple in strength training programs for decades. Whether we’re talking about one-arm biceps curls or single-leg extensions, exercisers benefit from this approach.
This week, I’ll present some of the advantages associated with unilateral training and a few tips for integrating it into your routine. I’ll also introduce one of my favorite core-based unilateral exercises to date.
What are the benefits? First, applying resistance to only one side of the body typically creates an imbalance that requires your core muscles to flex in order to maintain good posture.
Case in point: Try picking up a heavy suitcase with one hand. You automatically want to lean to the side where the suitcase is being held, but your abdominals and lower back muscles keep you upright. This is exactly why unilateral training can provide distinct benefits over bilateral training methods.
Another important advantage associated with unilateral training is the elimination of bilateral assistance. In other words, the right arm can’t help the left arm lift the weight.
A normal biceps curl done on a machine and performed with both arms, for example, would not reveal a difference in strength between each arm. The weak arm would be assisted by the stronger one. But when you’re using one side at a time, you have an opportunity to identify and correct weaknesses between one side of the body and the other.
The easiest way to work unilateral training into your program is to select an exercise you already feel comfortable performing with both sides of the body. For instance, a leg press makes a very easy unilateral exercise because it’s familiar to most people. The unilateral version’s basic movement is the same, but you use one leg at a time.
Once you’ve gone through this process with a few exercises, you can begin to try more complex movements such as this week’s feature — the Single Leg Side Plank.
1. Lie on your right side on an exercise mat.
2. Place your right forearm on the mat and extend both legs straight out while resting on your right forearm.
3. Brace yourself on your right forearm and right foot as you lift your torso and hips off the floor into a side plank.
4. From this position, lift your left leg up so your legs are separated.
5. Hold your left leg in the air for 15 seconds and then return to the starting position. Do five repetitions per side.
This exercise is particularly taxing on the shoulder and core muscles, so it’s recommended for those of you with a fair amount of strength training experience.
The unilateral nature of this position forces all the abdominal muscles to contract forcefully, which makes for a very effective core exercise. Enjoy!