Unilateral vs. Bilateral Strength Training…The “debate” misses the point.
The goal isn’t always to mimic sport. It’s to build adaptable athletes through sound principles and smart loading.
Study 1 — Muehlbauer et al., 2019
6 weeks of unilateral vs. bilateral strength training
VIDEO
Both groups improved sprint acceleration and max strength.
Bilateral training led to greater gains in change of direction
Study 2 - Speirs et al 2106
Rugby players, 5 weeks, Rear-foot elevated split squats vs. back squats
no significant difference in 1RM strength, sprint speed
Bilateral training led to greater gains in change of direction
Study 2 - Speirs et al 2106
Rugby players, 5 weeks, Rear-foot elevated split squats vs. back squats
no significant difference in 1RM strength, sprint speed
or change of direction.
Study 3 - Lynch et al 2023
performed either bilateral or unilateral twice per week for 6 weeks
Both groups improved force output.
Bilateral training slightly better at reducing asymmetry.
My take…I use both.
Study 3 - Lynch et al 2023
performed either bilateral or unilateral twice per week for 6 weeks
Both groups improved force output.
Bilateral training slightly better at reducing asymmetry.
My take…I use both.
Bilateral for higher loads, nervous system stimulus, and times when I’m looking to potentially reduce soreness
Unilateral for asymmetry, balance, & single leg force development, or if bilateral positions bother someone
We are chasing adaptations! Pick the best tool for the job
Unilateral for asymmetry, balance, & single leg force development, or if bilateral positions bother someone
We are chasing adaptations! Pick the best tool for the job
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