/* MAKE SURE TO CHANGE THE NAME HERE AS WELL OTHERWISE CSS WONT CHANGE AND THE POPUP WONT WORK */

Back

Four Benefits Of Unilateral Training

18.09.2020

Instructor Development

Correct muscle imbalances and build a stronger core by including unilateral movements in your workouts.

Hands up if you’ve done some unilateral training this week?

Chances are, even if your hand didn’t move, you actually have. If you did BODYATTACK™, you probably did some unilateral exercises in Track 5 Athletic Strength; if you did CXWORX™, you probably did some single-leg training in Track 4 Standing Strength; and if you did BODYCOMBAT™, you will probably have done some kind of unilateral movements in several tracks! In fact, most Les Mills programs include some form of unilateral training, whether it’s Warrior 3 Pose in BODYBALANCE™/BODYFLOW® , or a Single Arm Burpee in LES MILLS GRIT™.

As I’m sure you know, unilateral exercises are single-leg or single-arm movements that we use to train both sides of the body equally (hence why we always perform the same number of repetitions, to the same timing, on both sides). In BODYATTACK UNITED, Lisa Osborne has shone a spotlight on unilateral training, including several moves in tracks 5 (Athletic Strength) and 6 (Running) to deliver the benefits of this type of training.

So why is it so good for us?

AVOID OVERTRAINING OR OVERUSING THE DOMINANT SIDE

Most of us will naturally have one side of the body that is stronger than the other. However, this imbalance can cause two issues for us.

One: The dominant side overcompensates for the weaker side, which can widen the gap in strength between the two sides. If you’ve ever done heavy weightlifting and found you’re more sore on one side than the other, it means the dominant side did most of the work. This can prevent our weaker side from catching up.

Two: Instead of the dominant side working harder, we may end up recruiting different muscles on our weaker side that we don’t want to use. For example, in a heavy chest press, the target muscles are our chest and triceps. As we start to fatigue, if one side is weaker than the other, we might end up using our shoulders or back to finish the set, rather than those muscles we are seeking to train.

ISOLATE AND CORRECT MUSCLE IMBALANCES

As above, if one side of your body is stronger than the other, this side will always be dominant when performing bilateral exercises (using both limbs). For example, when performing bodyweight squats: if your right leg is stronger than your left, your weight will mostly be carried by your right side, causing your left leg to be underutilized. If you change from bodyweight squats to a single leg squat (unilateral exercise) then both sides of the body are being worked independently.

IMPROVE BALANCE AND ENGAGE OUR CORE

Want a strong core? Do some single-limb exercises! A 2012 study in the European Journal of Applied Physiology found unilateral exercises activate the muscles of the superficial core more effectively than bilateral exercises.

Single-leg exercises recruit the deep stabilizers of the hip and core to improve our balance. Similarly, when we perform unilateral movements of the upper body, the core must be engaged to prevent the trunk from rotating unnecessarily during a push or pull exercises.

ASSIST IN REHABILITATION

Unilateral training is more effective for rehabilitation than bilateral training because when you train one side of the body, you also stimulate the opposite side. This is called cross-education of the muscles: we indirectly stimulate the non-working side of the body to improve strength in the injured area. This occurs because the neural pathways that are used for the primary unilateral exercise also stimulate the same muscles on the other side of the body. So when you target your right quadriceps with a unilateral exercise, you will also gain strength in the left quad.

DO YOU NEED TO DO MORE UNILATERAL EXERCISES?

Try these exercises at home to test your own muscular balance!

Single Leg Squat: tests glute, hip and quad strength

To check for imbalance:

  • Look at the knee angle of your grounded leg
  • When you squat down, your knee should ideally face straight ahead, with your thigh in a straight line
  • If your knee is deviating away from the mid-line or you cannot reach the same squat depth (knee angle), your muscles are weaker on this side

To correct imbalances and build strength in the weaker side: strengthen your hips, glutes and quads with squats, jump squats, lunges, and single leg squats standing on a stair.

Single Leg Bridge: tests hip strength

To check for imbalance:

  • Look along the level of your hips to check they are at the same height
  • If your hip consistently dips lower on each side, this may be an overall weakness that you’ll want to improve on both sides
  • If one side dips noticeably lower than the other, then we want to focus on isolating that side

To correct imbalances and build strength in the weaker side, bridges, planks, and leg lifts will strengthen this area.

Single Leg Deadlift: tests strength in hip and upper leg

To check for imbalance:

  • If you can’t maintain balance, you are lacking strength in your hip and upper leg

To correct imbalances and build strength in the weaker side: practice squats, lunges and bridges, as well as single leg exercises to improve balance.

REFERENCES

Saeterbakken AH, Fimland MS. Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. Eur J Appl Physiol 112(5):1671-8, 2012.

Green L, Gabriel DA. The cross education of strength and skill following unilateral strength training in the upper and lower limbs. J Neurophysiol 120: 468–479, 2018.

Subheading

Explore all
Adidas and Les Mills Make Fitness History

Subheading

Adidas and Les Mills Make Fitness History

Adidas and Les Mills Make Fitness History
Khiran Huston on motivation

Subheading

Khiran Huston on motivation

Khiran Huston on motivation
GET READY FOR ACTION

Subheading

GET READY FOR ACTION

GET READY FOR ACTION
Functional Strength research

Subheading

Functional Strength research

Functional Strength research
Q121 Release

Subheading

Q121 Release

Q121 Release
“Everyone deserves to become the best version of themselves”

Subheading

“Everyone deserves to become the best version of themselves”

“Everyone deserves to become the best version of themselves”
Forever Dancing – Dorotka’s Dance Story

Subheading

Forever Dancing – Dorotka’s Dance Story

Forever Dancing – Dorotka’s Dance Story
Q2’23 Releases

Subheading

Q2’23 Releases

Q2’23 Releases
The Real Meaning Of Being strong

Subheading

The Real Meaning Of Being strong

The Real Meaning Of Being strong
Instructor Coaches - Supporting Les Mills Instructors Succeed

Subheading

Instructor Coaches - Supporting Les Mills Instructors Succeed

Instructor Coaches - Supporting Les Mills Instructors Succeed
International Women's Day 2023 Inspiring Women of Les Mills Nordic

Subheading

International Women's Day 2023 Inspiring Women of Les Mills Nordic

International Women's Day 2023 Inspiring Women of Les Mills Nordic
We're Listening To Your feedback

Subheading

We're Listening To Your feedback

We're Listening To Your feedback
Nordic Superstars - Filming the Q2 Masterclasses

Subheading

Nordic Superstars - Filming the Q2 Masterclasses

Nordic Superstars - Filming the Q2 Masterclasses
KEEPING IT IN THE FAMILY

Subheading

KEEPING IT IN THE FAMILY

KEEPING IT IN THE FAMILY
The first Nordic Les Mills Strength Development Instructors are here

Subheading

The first Nordic Les Mills Strength Development Instructors are here

The first Nordic Les Mills Strength Development Instructors are here
Les Mills TONE - TRAINING FOR LONGEVITY

Subheading

Les Mills TONE - TRAINING FOR LONGEVITY

Les Mills TONE - TRAINING FOR LONGEVITY
How did you end up being an instructor

Subheading

How did you end up being an instructor

How did you end up being an instructor
Family, Fitness and Innovation: The GOGO Story

Subheading

Family, Fitness and Innovation: The GOGO Story

Family, Fitness and Innovation: The GOGO Story
Why THE TRIP is More Than a Workout

Subheading

Why THE TRIP is More Than a Workout

Why THE TRIP is More Than a Workout
Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey

Subheading

Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey

Winning Yourself Is the Most Meaningful Achievement – Elena’s Superstar Journey
LES MILLS SUPERSTAR Winners throughout the years

Subheading

LES MILLS SUPERSTAR Winners throughout the years

LES MILLS SUPERSTAR Winners throughout the years
Got An Issue With Knee Valgus?

Subheading

Got An Issue With Knee Valgus?

Got An Issue With Knee Valgus?
International Women’s Day: Breaking The Bias In Fitness

Subheading

International Women’s Day: Breaking The Bias In Fitness

International Women’s Day: Breaking The Bias In Fitness
How much HIIT Should You recommend

Subheading

How much HIIT Should You recommend

How much HIIT Should You recommend
How To Make Your Class Unmissable

Subheading

How To Make Your Class Unmissable

How To Make Your Class Unmissable
You Define Your Success

Subheading

You Define Your Success

You Define Your Success
 Working To Get You Back In The Studio

Subheading

Working To Get You Back In The Studio

Working To Get You Back In The Studio
Healthy Alcohol

Subheading

Healthy Alcohol

Healthy Alcohol
60 seconds with Erin Maw

Subheading

60 seconds with Erin Maw

60 seconds with Erin Maw
6 ways to retain new members

Subheading

6 ways to retain new members

6 ways to retain new members
Rach On Building Confidence As An Instructor

Subheading

Rach On Building Confidence As An Instructor

Rach On Building Confidence As An Instructor
Your Top 10 articles from 2022

Subheading

Your Top 10 articles from 2022

Your Top 10 articles from 2022
How To Rock Smaller Class Numbers

Subheading

How To Rock Smaller Class Numbers

How To Rock Smaller Class Numbers
Q4’22 Releases

Subheading

Q4’22 Releases

Q4’22 Releases
THE UNITED RELEASES

Subheading

THE UNITED RELEASES

THE UNITED RELEASES
How The Very Best Handle Competition

Subheading

How The Very Best Handle Competition

How The Very Best Handle Competition
HOW THE “HOLOGRAM RELEASES” WERE CREATED

Subheading

HOW THE “HOLOGRAM RELEASES” WERE CREATED

HOW THE “HOLOGRAM RELEASES” WERE CREATED
Group Fitness Manager Insights

Subheading

Group Fitness Manager Insights

Group Fitness Manager Insights
YOUR NEW RELEASES ARE ON THEIR WAY…

Subheading

YOUR NEW RELEASES ARE ON THEIR WAY…

YOUR NEW RELEASES ARE ON THEIR WAY…
INCOMING: THE ‘STRONGER’ RELEASES

Subheading

INCOMING: THE ‘STRONGER’ RELEASES

INCOMING: THE ‘STRONGER’ RELEASES
Get your pre-holiday HIIT

Subheading

Get your pre-holiday HIIT

Get your pre-holiday HIIT
The HIIT List

Subheading

The HIIT List

The HIIT List
Get your pre-holiday HIIT

Subheading

Get your pre-holiday HIIT

Get your pre-holiday HIIT
Meet Iman

Subheading

Meet Iman

Meet Iman
Get Ready For Action

Subheading

Get Ready For Action

Get Ready For Action
Prepare for success!

Subheading

Prepare for success!

Prepare for success!
New Study Reveals The Secret To Staying Fit For Life

Subheading

New Study Reveals The Secret To Staying Fit For Life

New Study Reveals The Secret To Staying Fit For Life
BODYJAM 100

Subheading

BODYJAM 100

BODYJAM 100
Meet the Saudi Women Putting their Country on the Fitness Map

Subheading

Meet the Saudi Women Putting their Country on the Fitness Map

Meet the Saudi Women Putting their Country on the Fitness Map
Meet Anna

Subheading

Meet Anna

Meet Anna
Meet Desmond

Subheading

Meet Desmond

Meet Desmond
FRONT SQUATS AND CALF RAISES

Subheading

FRONT SQUATS AND CALF RAISES

FRONT SQUATS AND CALF RAISES
Interview With Caley Jack

Subheading

Interview With Caley Jack

Interview With Caley Jack
Introducing Fiona

Subheading

Introducing Fiona

Introducing Fiona
THE LIFE OF AN INSTRUCTOR IN MEMES

Subheading

THE LIFE OF AN INSTRUCTOR IN MEMES

THE LIFE OF AN INSTRUCTOR IN MEMES
Meet Marc

Subheading

Meet Marc

Meet Marc
Q3'23 Release highlights

Subheading

Q3'23 Release highlights

Q3'23 Release highlights
Your Pride Stories

Subheading

Your Pride Stories

Your Pride Stories
Wellness coaching with Kylie Gates

Subheading

Wellness coaching with Kylie Gates

Wellness coaching with Kylie Gates
TRAINING FOR YOUR CYCLE

Subheading

TRAINING FOR YOUR CYCLE

TRAINING FOR YOUR CYCLE
Steve Tansey shares tips

Subheading

Steve Tansey shares tips

Steve Tansey shares tips
Rachael Newsham's filming diary

Subheading

Rachael Newsham's filming diary

Rachael Newsham's filming diary
Rachael Newsham Talks Mental Health

Subheading

Rachael Newsham Talks Mental Health

Rachael Newsham Talks Mental Health
Quick-fire questions with Rachael Newsham

Subheading

Quick-fire questions with Rachael Newsham

Quick-fire questions with Rachael Newsham
Q4'20 Releases

Subheading

Q4'20 Releases

Q4'20 Releases
From Front Row Fan To Masterclass Presenter

Subheading

From Front Row Fan To Masterclass Presenter

From Front Row Fan To Masterclass Presenter
Q’3’22 Releases Are Lit!

Subheading

Q’3’22 Releases Are Lit!

Q’3’22 Releases Are Lit!
Q3'21 Release: The 'Unstoppable' Releases

Subheading

Q3'21 Release: The 'Unstoppable' Releases

Q3'21 Release: The 'Unstoppable' Releases
Pride Program Playlists

Subheading

Pride Program Playlists

Pride Program Playlists
No time for illness – Erica’s story

Subheading

No time for illness – Erica’s story

No time for illness – Erica’s story
New sound for LES MILLS SPRINT

Subheading

New sound for LES MILLS SPRINT

New sound for LES MILLS SPRINT
Meet Trainer Shey

Subheading

Meet Trainer Shey

Meet Trainer Shey
Meet Bram

Subheading

Meet Bram

Meet Bram
Meet some of the Assessor Team

Subheading

Meet some of the Assessor Team

Meet some of the Assessor Team
Meet Phil

Subheading

Meet Phil

Meet Phil
Fun loving, smoothie addict!

Subheading

Fun loving, smoothie addict!

Fun loving, smoothie addict!
HOW LES MILLS CONNECT HELPED ME FIND WORK

Subheading

HOW LES MILLS CONNECT HELPED ME FIND WORK

HOW LES MILLS CONNECT HELPED ME FIND WORK
Meet Marcus

Subheading

Meet Marcus

Meet Marcus
Masterclass filming Uncovered

Subheading

Masterclass filming Uncovered

Masterclass filming Uncovered
Marlon’s Journey

Subheading

Marlon’s Journey

Marlon’s Journey
Lisa Osborne: "Adapt, React, Then Get On With It"

Subheading

Lisa Osborne: "Adapt, React, Then Get On With It"

Lisa Osborne: "Adapt, React, Then Get On With It"
Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Subheading

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"
Libby Benson-Day Trainer profile

Subheading

Libby Benson-Day Trainer profile

Libby Benson-Day Trainer profile
CIMSPA and Les Mills partner

Subheading

CIMSPA and Les Mills partner

CIMSPA and Les Mills partner
Why do I need insurance?

Subheading

Why do I need insurance?

Why do I need insurance?
BODYPUMP UK 100 finalists

Subheading

BODYPUMP UK 100 finalists

BODYPUMP UK 100 finalists
Introducing Les Mils Wellness

Subheading

Introducing Les Mils Wellness

Introducing Les Mils Wellness
We caught up with Head Trainer Sarah about LES MILLS TONE

Subheading

We caught up with Head Trainer Sarah about LES MILLS TONE

We caught up with Head Trainer Sarah about LES MILLS TONE
Four Reasons Why Les Mills+ Benefits Instructors

Subheading

Four Reasons Why Les Mills+ Benefits Instructors

Four Reasons Why Les Mills+ Benefits Instructors
Les Mills Music Uncovered

Subheading

Les Mills Music Uncovered

Les Mills Music Uncovered
Could Les Mills Core Be The Answer To Lower Back Pain?

Subheading

Could Les Mills Core Be The Answer To Lower Back Pain?

Could Les Mills Core Be The Answer To Lower Back Pain?
How Les Mills Africa Can #BREAKTHEBIAS

Subheading

How Les Mills Africa Can #BREAKTHEBIAS

How Les Mills Africa Can #BREAKTHEBIAS
Les Mills Qualifications: The Secret To Improving Your Teaching

Subheading

Les Mills Qualifications: The Secret To Improving Your Teaching

Les Mills Qualifications: The Secret To Improving Your Teaching
Kaylas Story

Subheading

Kaylas Story

Kaylas Story
Les Mills Women On Their Role Models

Subheading

Les Mills Women On Their Role Models

Les Mills Women On Their Role Models
How to stay injury-free

Subheading

How to stay injury-free

How to stay injury-free
Happy healthy holidays

Subheading

Happy healthy holidays

Happy healthy holidays
Female empowerment

Subheading

Female empowerment

Female empowerment
Gandalf sobriety

Subheading

Gandalf sobriety

Gandalf sobriety
How the experts recover

Subheading

How the experts recover

How the experts recover