Unilateral Training: The Most Underrated Strength Tool in the Game

Walk into any gym and watch closely. What do you see? Most people are chasing numbers on squats and deadlifts. Bilateral lifts. Heavy loads. Ego-driven reps. And while there's nothing inherently wrong with that, it misses one of the biggest secrets in strength and performance: unilateral training—single-limb work that builds real-world strength, bulletproofs the body, and exposes (then fixes) the asymmetries we all carry.

This isn’t some fringe tactic or a fad. It’s not about being fancy or trendy. This is about foundational, athletic, injury-resistant, everyday functional strength—and it’s been overlooked for too long. Today, we’re diving deep into why unilateral training is the most underrated weapon in your strength arsenal, and how it can change your performance, posture, and power for good.

The Real-World Problem: We Live—and Break—Unilaterally

Let’s start here: life is unilateral.

You walk one leg at a time. Climb stairs one leg at a time. Reach with one arm. Pivot off one foot. Carry a kid on one hip. Shovel snow with one hand. Get out of a car. All of it? Unilateral.

And yet, our training? Most of it is stuck in a bilateral world.

The issue? Bilateral lifts like the barbell back squat and deadlift are great at hiding dysfunction. You can shift weight to your stronger side and never notice. Over time, that imbalance grows. It shows up as pain, limited performance, or—if ignored long enough—a full-blown injury.

According to a 2021 study in the Journal of Strength and Conditioning Research, athletes with more than a 10% strength difference between legs had a 2.6x higher risk of injury than their balanced peers. That’s not a maybe. That’s math.

What Is Unilateral Training?

Unilateral training involves using one limb at a time for strength work. Think:

• Rear-foot elevated split squats

• Step-ups

• Single-leg deadlifts

• One-arm dumbbell bench presses

• Single-arm cable rows

The goal? Build balanced strength, eliminate compensation, and train your core, balance, and proprioception in every rep.

Unilateral work doesn't just build strength—it improves mobility, stability, and coordination, and carries over into real-life performance far better than bilateral-only work ever will.

Understanding the Bilateral Deficit

Here’s something wild: your right and left limbs working separately are often stronger than when they work together. This phenomenon is called the bilateral deficit—and it’s been consistently observed in both trained athletes and everyday adults. In simple terms, your nervous system doesn’t fully activate both limbs simultaneously as efficiently as it does one at a time. A 2002 study by Howard & Enoka in The Journal of Applied Physiology found that force output during bilateral contractions can be up to 20% less than the sum of two unilateral efforts.

Why does this matter? It means you might be leaving serious strength gains on the table by relying only on bilateral lifts. Unilateral work helps tap into untapped neuromuscular potential—especially critical for injury prevention and long-term performance. And for adults who just want to move better and feel better, it means greater muscle activation with less load—leading to smarter, safer strength.

Why It’s the Ultimate Tool—Especially for Adults

Let’s get personal: most adults we work with aren’t chasing PRs. They’re chasing longevity, resilience, energy, and the ability to move well without pain. Unilateral training is built for that.

Here’s why:

1. Fixes Imbalances

   Everyone has a dominant side. That dominance creates imbalances, and those imbalances are a leading contributor to injury. Unilateral work exposes and corrects that before it becomes a problem.

2. Trains Core in 360 Degrees

   When you lift with one limb, your core has to stabilize like never before. Studies show that unilateral training increases core muscle recruitment by 33% compared to bilateral training (Behm et al., 2010).

3. Improves Balance and Coordination

   These are the first things to decline with age. Single-leg and single-arm work keep your neuromuscular control sharp, improving proprioception, reducing fall risk, and enhancing movement quality.

4. Boosts Athletic Performance

   Athletes move off one leg, change direction, accelerate, and decelerate. Training unilaterally boosts agility, speed, and control—all of which matter whether you’re playing pickup basketball or chasing after your kid in a parking lot.

5. Reduces Joint Stress

   Bilateral lifts can compress the spine and overload the hips or knees—especially when mobility is lacking. Unilateral lifts lower the load on joints while still creating high muscular demand. That’s smart strength.

6. Increases Mind-Muscle Connection

   
   

   You can’t zone out in a Bulgarian split squat. You feel every inch of the movement. That increased focus drives better form, stronger contractions, and safer reps.

How to Start Unilateral Training

Here’s the good news: you don’t have to ditch your squats and deadlifts. Keep them. But layer in unilateral work to round out your strength program.

Start with these basics:

• Lower Body

  • Split Squat (static or rear-foot elevated)

  • Step-Up (knee above hip)

  • Single-Leg RDL (use a wall for balance if needed)

• Upper Body

  • One-Arm Dumbbell Bench Press

  • Single-Arm Landmine Press

  • Single-Arm Dumbbell Row

• Core Integration

  • Single-arm farmer’s carry

  • Offset loaded split squats

  • Unilateral cable chops

For most adults, 2–3 unilateral exercises per session is a strong start. Focus on control, quality, and range, not just load.

And don’t be surprised if your bilateral lifts improve too. Many of our clients see increases in deadlift and squat numbers just by addressing the leaks in their strength system through single-limb work.

Programming It In: Sample Split

Day 1: Lower Body Focus

• Rear-Foot Elevated Split Squats – 3x6–8/side

• Single-Leg Glute Bridge – 3x10/side

• Farmer’s Carry – 3x20 yards (heavy, even load)

Day 2: Upper Body Focus

• One-Arm DB Bench Press – 3x8/side

• One-Arm Row – 3x10/side

• Pallof Press – 3x12/side

Day 3: Full-Body Rotation

• Step-Ups – 3x10/side

• Landmine Press – 3x8/side

• Single-Leg RDL – 3x8/side

• Offset Carry – 3x20 yards

Stop Overlooking the Obvious

Unilateral training isn’t glamorous. It’s not the lift that turns heads at the gym. But it’s the one that will make you stronger, safer, more athletic, and more durable for decades to come.

As Coach Boyle always says: “If you’re not doing unilateral training, you’re leaving performance on the table—and inviting injury to the party.”

Whether you’re a parent, an athlete, or someone who just wants to move better, feel stronger, and live longer, this is your ticket.

So, the question isn’t if you should be training unilaterally. The question is—why haven’t you started yet?

Ready to Get Stronger the Smarter Way?

Let us show you how to build a program that works for you. No fluff. No guesswork. Just science-backed, personalized training that delivers results you can feel.  Call or text 973-352-0933 now to book your FREE assessment. Let’s take the first step toward a stronger, more capable you—together.

Your body will thank you. And so will your future self.