Single leg squats at personal training facility Shape Up Fitness & Wellness Consulting

Why Single Side Exercises Can Give You Nicer….

butt, arms, shoulders, back….you name it.

If you are expecting a rant against bilateral exercises, go look somewhere else. If you are looking for an explanation why you should include unilateral exercises in your fitness routine then you should read on.

I am so used to including these exercises into my personal training client’s training routines that I forget that a lot of people don’t do that routinely.

In Short

    • we are not symmetrical, working one side at a time can help balance out our asymmetries.
    • bilateral deficit: Research indicates that we are capable of pushing/pulling more than 50% with one arm or leg than we are capable of doing with both.
    • Unilateral lower body exercises decrease the load on our spine and allows us to lift heavier with lesser risk for injury.

Symmetrie

Nobody is built symmetrically. These asymmetries can be caused by congenital issues like scoliosis, by injuries or by training one sided sports (e.g. tennis). Aside from aesthetic reasons, injury prevent is a good reason to train unilaterally.

Bilateral Deficit

It seems that we are capable of lifting more with one arm or leg than we are with two. This is called the bilateral deficit.

What implications does that have?

When it comes to sports and power development we might miss out on the last couple percent of improvement if we ignore unilateral movements. In regards to bodybuilding, toning, & general fitness we need to understand that the training stimulus determines on how much we improve. Bigger stimulus = better results.

Spinal Load

Despite the fact that most people in the gym don’t know how to squat, or deadlift, the back is often the limiting factor. If you don’t get injured because of bad form you might soon find out that your legs can handle more than your back can. By including unilateral exercises early in your training routine you are capable of loading those leg muscles more, decrease spine compression and hopefully lift for many more years.

 Conclusion

I do not consider unilateral exercises the be-all and end-all but they are definitely an important component in a balanced training routine in combination with squats, pull ups, bench press, deadlifts.

With anything, make sure you learn the form before you start loading any exercise up.

Have a fit and healthy day,

Michael

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