5 advantages of unilateral exercises on muscle chains
1. Sports are played on one leg only
All this demonstrates the need for stability of the single leg and how greater production of force on one leg can lead to faster times in the success of the exercise. In addition, structural stability of the knee is essential to prevent serious injury and the only way to build it is through endurance training and more specifically isolated endurance training.
Here are 3 single leg exercises that every athlete should use to develop strength and stability, factors that will quickly affect performance.
You can load the movement with barbells, dumbbells, and kettlebells. Trying to use a weight that is demanding, but that also allows you to perform 3-4 sets of 3-6 reps.
Try to perform 3-4 sets of 3-6 reps on each leg.
Single Romanian Deadlifts (RDL)
You need to use a weight that is demanding, but that also allows you to perform 3-4 sets of 3-6 reps on each leg.
Advantage 2: formation of balance and stability of the core
A 2012 study in the European Journal of Applied Physiology found that unilateral exercises activate the muscles of the superficial core more effectively than bilateral exercises.
Advantage 3: Each part must do an equal amount of work
Advantage 4: Effect of cross-education and rehabilitation
Unilateral exercises can eliminate limiting factors, allowing you to better focus on building strength in the limb.
Advantage 5: Generally, you will not be limited by your core or grip
Unilateral exercises are generally limited only by the limb doing the work. For example, in a Split Squat, the legs will tire or give in before the lower back. But in a bilateral Back Squat, the weakest link may well be the lower back. Unilateral exercises can eliminate limiting factors, allowing you to better focus on building strength in the limb.