The Differences in Unilateral vs Bilateral Lower Extremity Strength Training for Athletic Performance
Introduction
When athletes think about getting stronger, most of us envision lifting heavy weights with both feet on the ground— such as front and back squats, leg presses and deadlifts. However, athletes rarely move in such a manner, because they sprint, jump, cut and land on one leg. So it raises a simple but important question: Should athletes spend more time training one leg or two?
Evidence Based Points
Research shows both unilateral and bilateral lower-limb training improve strength and athletic performance.
Unilateral training enhances balance, coordination, and single-leg power, benefiting sports that rely on one-legged movements.
Bilateral training develops maximal strength and total force production, supporting overall power and foundational strength.
Studies highlight the importance of training specificity, meaning results depend on how closely exercises match sport demands.
Evidence suggests a combined approach provides the best outcomes, improving performance, symmetry, and injury prevention.
Practical Applications
Match training style to sport demands and athlete needs.
Use unilateral exercises for improving control, balance, and asymmetry correction.
Use bilateral exercises for building maximal force and strength foundations.
Consider individual factors such as sport type, athlete experience, and injury history when planning training cycles.
Alternating between unilateral and bilateral phases can optimize performance gains and reduce injury risk.
Resources
About the Author
AJ Foster is a senior at Westfield State University majoring in Movement Science, with a concentration in Sports Medicine. Following his graduation in May of 2026, AJ intends to pursue a Master of Science degree in Emergency Medicine Physician Assistant studies. He can be contacted at aj.foster230@gmail.com.
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