Bilateral Training
Exercises where both limbs work together simultaneously.
Updated
Bilateral exercises involve both limbs working together, such as barbell squats, bench press, and deadlifts. They allow for heavier loading and are the foundation of most strength programs. However, they can mask imbalances between sides, so should be combined with unilateral work for complete development.
Examples
- Barbell squat, deadlift, bench press
- Both legs or arms working together
- Allows for maximum loading
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Scissors Jump
Plyometrics · Bodyweight
Seated Barbell Military Press
Strength · Barbell
Seated Cable Rows
Strength · Cable
Seated Cable Shoulder Press
Strength · Cable
Seated Dumbbell Press
Strength · Dumbbell
Seated Flat Bench Leg Pull-In
Strength · Bodyweight
Seated Good Mornings
Powerlifting · Barbell
Seated One-arm Cable Pulley Rows
Strength · Cable
Common questions
What is Bilateral Training?
Exercises where both limbs work together simultaneously. Bilateral exercises involve both limbs working together, such as barbell squats, bench press, and deadlifts.
What exercises train the Bilateral Training?
Good options include Scissors Jump, Seated Barbell Military Press, Seated Cable Rows, Seated Cable Shoulder Press, Seated Dumbbell Press. Each links to a step-by-step guide with demonstration images.
What are examples of Bilateral Training?
Barbell squat, deadlift, bench press; Both legs or arms working together; Allows for maximum loading.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus