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Want to sprint faster and balance better? Science says train one leg at a time

Don't skip your single-leg training: Here's the research on the benefits

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Most people are impressed by marathon runners and Olympic athletes who can seriously run like the wind or jump like a mountain lion. You can fine-tune your fitness by staying dedicated to your strength training. If you’re looking for a way to boost your lower-body power, you might want to consider unilateral training. Single-leg (unilateral) training could propel your fitness to the next level, according to the research. Bulgarian split squats, anyone? Time for a reverse lunge?

The study

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In a study published in the journal Frontiers in Physiology, researchers compared the effects of unilateral (single-leg) training and bilateral contrast training (using both legs) on lower-limb explosiveness, agility, and balance. The study involved 20 male college basketball athletes, who were assigned to either a unilateral or a bilateral group.

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Both groups completed an eight-week strength-training program with workouts twice a week. The unilateral group powered through six Bulgarian split squats and 10 reverse lunge jump squats, while the bilateral group powered through six barbell rear squats and 10 double-leg vertical jumps. 

Testing explosive power and balance

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Researchers also used one-rep max, countermovement jump, 20m sprint, and single-leg hop tests to help assess explosive power. Additionally, the study authors tested participants’ balance and ability to change direction.

The results

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The results revealed:

  • All athletes who did both types of training experienced significant improvements across all fitness metrics, including strength, jumping, agility, sprinting, and balance.

The Bilateral edge for strength and jumping

  • Bilateral (two-leg) training was superior for building maximum strength, and participants showed a greater improvement in the one-rep max squat.
  • Bilateral (two-leg) training was also superior when it came to improving the countermovement jump. Participants in the bilateral training group jumped higher on the vertical jump test.
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The unilateral edge for sprinting short distances

  • Those in the unilateral (single-leg) training group experienced better improvements in the 20m sprint test.
  • They also performed better on the hop test, showing that one-leg training helped them more with one-leg jumping, particularly on the weaker or non-dominant leg.
  • Those in the unilateral group were also faster when researchers tested their ability to change direction (agility testing).
  • The unilateral group also had a much bigger improvement on their balance test. The researchers noted that single-leg training was especially beneficial for helping to fix left-right leg imbalances.

The bottom line

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The bottom line is that both unilateral and bilateral training provide benefits, and it’s worth including both in your workout routine. If you have more specific goals, such as improving left-right leg imbalances or fine-tuning your balance, it’s a good idea to shift your focus more to single-leg training. Single-leg training, such as Bulgarian split squats, can help you get faster, more agile, and more explosive off one leg. Not to mention you’ll reduce your risk of injury and improve your balance.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…
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