The Importance of Unilateral Strength Training for Athletes

When athletes think about strength training, their minds often go straight to big bilateral lifts like squats, deadlifts, and Romanian deadlifts (RDLs). These exercises are valuable and will always play an important role in a well-rounded program. But here’s the reality: sports are rarely bilateral. Very few athletic movements require both legs to perform the exact same task at the same time. Instead, movement patterns in sport demand that the legs often work independently, each completing a different role.

For example, think about sprinting—one leg is driving into triple extension (hip, knee, and ankle) to create force into the ground, while the other is moving through triple flexion to recover and prepare for the next stride. Another common example is cutting in basketball or soccer, where one leg decelerates and stabilizes the body while the other leg pushes forcefully in a new direction. These actions highlight why unilateral strength training is critical for athletic performance and injury prevention.

Why Unilateral Strength Training Matters

Bilateral lifts like squats and deadlifts help athletes develop maximum force and strength capacity. But unilateral exercises bridge the gap between raw strength and the demands of sport. By incorporating single-leg and split-stance variations, athletes gain:

• Improved Balance and Stability: Training on one leg challenges the stabilizing muscles around the hips, knees, and ankles, which improves coordination and control during dynamic movements.

• Injury Prevention: Many overuse and non-contact injuries stem from strength or stability imbalances between legs. Unilateral work reduces these gaps and builds resilience in vulnerable joints.

• Sport-Specific Strength: Because so many movements in sport are single-leg dominant, training this way better transfers strength from the weight room to the field, court, or pool deck.

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Key Unilateral Exercises for Athletes

A quality program should include variations of single-leg, split-stance, and lateral movements. Examples include:

• Single-Leg RDLs – Build hamstring and glute strength while improving balance.

• Step-Ups – Mimic the drive phase of sprinting and improve knee drive power.

• Split Squats and Lunges – Develop strength in staggered positions that replicate athletic stances.

• Lateral Lunges – Train side-to-side stability, critical for cutting and change of direction.

  
  

These movements don’t just build strength—they also build resilience. Athletes who consistently incorporate unilateral training are better able to withstand the repetitive demands of practice and competition. This means fewer missed games, higher quality training sessions, and ultimately greater long-term athletic development.

Individualized Training is Key

Not every athlete needs the same recipe of unilateral exercises. Factors like training age, sport demands, and injury history play a major role in determining the right balance of movements. A proper needs analysis ensures athletes are addressing their weaknesses, shoring up imbalances, and building the foundation to maximize performance.

The Bottom Line

Unilateral strength training is often overlooked in favor of chasing numbers on bilateral lifts—but it is essential for any athlete who wants to compete at their best and stay healthy. By prioritizing single-leg and split-stance variations, athletes build strength that directly transfers to sport, while reducing the risk of injury. Stronger, more resilient athletes miss less time and unlock their full athletic potential.