The Science-Backed Benefits of Unilateral Training

Why Side Lunges and Forward Lunges Both Matter

Your body doesn’t move in just one direction—and neither should your training.

Unilateral training (working one side of the body at a time) is one of the most effective, research-supported ways to build balanced strength, joint stability, and real-world performance. Let’s break down the science and why these two lunge variations deserve a permanent spot in your workouts.

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What Is Unilateral Training?

Unilateral training involves exercises where each limb works independently. Unlike bilateral movements (like squats or deadlifts), unilateral exercises force each side of the body to produce and control force on its own.

Examples include:

• Lunges

• Step-ups

• Single-leg deadlifts

• Split squats

This style of training challenges not just your muscles, but also your nervous system, balance, and stabilizing muscles.

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Benefit #1: Reveals and Corrects Strength Imbalances

Most people have a dominant side—and bilateral lifts often allow that stronger side to compensate.

Unilateral movements:

• Expose left-to-right strength differences

• Prevent one side from “doing the work for both”

• Help correct imbalances that can lead to injury over time

When each leg must work independently, weaknesses show up fast—and that’s a good thing.

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Benefit #2: Improves Balance and Neuromuscular Control

Single-leg work requires your brain and muscles to communicate more efficiently.

Research shows unilateral training improves:

• Proprioception (your body’s awareness in space)

• Coordination

• Stability under load

This enhanced brain-to-muscle connection translates to better movement quality both inside and outside the gym.

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Benefit #3: Trains the Body in Multiple Planes of Motion

Your body doesn’t just move forward and backward—but many workouts do. That’s where lunges shine.

Regular Lunges

• Train the sagittal plane (forward/backward movement)

• Build strength for walking, running, climbing stairs, and jumping

• Emphasize quads, glutes, and hamstrings

Side Lunges

• Train the frontal plane (side-to-side movement)

• Improve hip mobility and lateral strength

• Activate adductors and glute medius—often neglected muscles

Training in multiple planes creates more resilient, athletic movement patterns and better prepares the body for real-life demands.

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Benefit #4: Enhances Joint Stability and Injury Prevention

Unilateral exercises demand stability from the hips, knees, and ankles.

That means:

• Stronger stabilizing muscles around the joints

• Improved hip control (key for knee and low-back health)

• Reduced risk of overuse injuries

Side lunges, in particular, strengthen the hips in lateral movement patterns—an essential component of knee health and athletic longevity.

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Benefit #5: Transfers Directly to Real Life and Sport

Think about daily life:

• Walking

• Stepping up or down

• Changing direction

• Reaching or carrying uneven loads

These are all unilateral tasks. Training one side at a time better prepares your body for how it actually moves in the real world—and in sport.

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The Takeaway

Unilateral training isn’t just a “variation”—it’s a foundational training strategy.

Including both forward lunges and side lunges helps you:

• Build balanced strength

• Improve coordination and stability

• Move better in every direction

• Protect your joints long-term

If your goal is strength that lasts, performance that carries over, and a body that moves well for life—unilateral work isn’t optional. It’s essential.

Pro tip:

If one variation feels significantly harder than the other, that’s your body giving you valuable feedback. Lean into it.

Train smart. Train balanced. Feel the strength difference. 💪