Unilateral Movements:  A Strength and Conditioning Concept for Faster At Home Results


Whether in the gym or at home, we always looking to get more bang for our buck.  Compressing training times (45-60 minutes) often means compound movements or Bilateral Movements.  What are these?


  • Squat
  • Deadlift
  • Overhead Press


Basically this:  Both sides of the body are working in unison.  Again, in the interest of time, this can be advantageous.  Performing an Air or Bodyweight Squat can be done more quickly than a Split (single leg) Squat.  Additionally, these movements are traditionally done a balanced “under load” (Barbell, two Dumbbells, two Kettlebells for example)


But consider this:  You are now training in an at home environment.  You potentially have limited amounts of equipment.  A single Dumbbell, Kettlebell, odd object or even body weight.  Shifting to Unilateral Training can:


  • Add intensity to your workout
  • Help correct movement imbalances
  • Narrow the gap with right or left side (arm or leg) dominance.


What do these exercises look like?

Squat  Becomes:  Bulgarian Split Squat or Step up

Deadlift  Becomes:  Single Leg Deadlift or Single Leg Romanian Deadlift

Overhead Press Becomes: Single Arm Overhead Press or Single Arm Push Press


These are simple variations that will add not only strength benefits, but also create variation in training. Bigger At Home benefit: Most can be done with body weight only.


Consider adjusting your training to adding some Unilateral Movements and get the most out of your At Home Training.

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