Unilateral training works one limb at a time — single-leg squats, single-arm rows, lunges, step-ups, presses.
Mechanism — Forces each side to handle full load independently, eliminating the stronger side's compensation. Demands greater stability and core engagement. Identifies and corrects left-right asymmetries that bilateral work masks.
Use case — Mandatory inclusion in any program past the novice phase. Especially important for athletes whose sport is unilateral (running, throwing). Bulgarian split squats, single-leg RDLs, single-arm DB work.
Caveats — Initial load capacity is lower. Don't substitute unilateral for bilateral — they complement. Asymmetries up to ~10% are normal; greater suggests deliberate correction.