Whether you are a road runner, trail runner, or even a cyclist, unilateral exercises can help to improve your overall performance. Below, you will find our coach's insights and a 30-minute workout to download to your training plan.

Unilateral vs. Bilateral Exercises

Unilateral and bilateral exercises each offer distinct benefits to athletes, and the choice between them often depends on specific training goals, individual needs, and the stage of training.

• Unilateral Exercises: effective for addressing imbalances, improving functional strength, and enhancing balance and coordination
• Bulgarian Split Squat, Single Leg Glute Bridge, Single Leg Deadlift
• Bilateral Exercises: allow you to lift heavier weights, build muscles efficiently, and match the movement patterns of specific sports and strength needs
• Squat, Deadlift, Plank

When we focus only on bilateral exercises, the muscles on our stronger side tend to compensate for our weaker side. Adding at least 1 day of unilateral strength & stability work will help to avoid any imbalances & lower your risk of getting injured.

Lower Body Unilateral Workout

Single-leg exercises challenge your balance, activating your core muscles. This workout will target both your lower body and core, with the added benefit of a stronger core for improved running endurance, speed, and efficiency.

Here is a 30-minute strength workout that you can download from our COROS Workout Library:

• Single Leg Strength Workout: This workout can be bodyweight-focused or, to increase difficulty, add resistance bands/weights.

Example of an exercise included in the Single Leg Workout.

Remember to start with proper form, focus on control and balance, and gradually increase the intensity and difficulty of the exercises as your strength and stability improve.

What are the Training Benefits?

• Help address muscle imbalances and promote symmetrical strength development, reducing the risk of injuries caused by uneven muscle development.
• Engage the core muscles effectively, enhancing stability. Stronger core = stronger running form
• Replicate real-world movements more accurately, contributing to improved running mechanics, functional strength, improved power output and overall performance.

If you would like your training questions answered, email us at coach@coros.com, and we will be happy to share insights!