The Benefits of Unilateral Training

Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally. Doing so helps your clients avoid overtraining or overusing the dominant side, helps to isolate and correct muscle imbalances, improves balance, utilizes core muscles, aids in injury prevention and facilitates rehabilitation.

Compared to bilateral training, unilateral training facilitates rehabilitation to a greater degree. When you train one side of the body the other side is also stimulated. Indirect stimulation of the non-working side of the body via working the opposite side improves strength in the injured area. This is called cross-education of muscles, and is a neural event. The brain pathways that are used for the primary unilateral exercise stimulate

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The American Council on Exercise (ACE) is the leading nonprofit health and fitness certification organization, representing more than 70,000 certified health and fitness professionals.