Bilateral Training - Rogers Athletic

The Opposite Appendage

Jayce Miller on November 21, 2025

Edward Wheeler Scripture (May 21, 1864 – July 31, 1945) was an American physician, psychologist and scientist. Much of his work was dedicated to the many aspects of speech. Interestingly he combined psychoanalytic theory with various exercise approaches for the correction of speaking and communication problems.

In 1894 Edward Scripture in one of his publications coined the term “cross-education”, a phrase used to describe strength gains in the opposite untrained limb following unilateral training. Since his initial publication it has taken almost a century to fully recognize what its significance and application was. The physiological mechanisms for how cross-education brings forth growth are still being addressed and studied extensively today.

It has been determined that unilateral resistance training activates neural circuits causing a higher discharge rate and greater spinal neuron output to the muscles and that cross-education modifies motor pathways that enhance development of the opposite appendage in controlling movement.

Recently researchers studying cross-education, using a meta-analysis published in the Journal of Physiotherapy, determined the effect of untrained lower limb growth can be as high as 16-18% and 9-17% in the upper limbs.

Pro Lat Pull

There are many advantages for having a strength training device that allows for bilateral as well as unilateral training. Whether it be for therapeutic exercises, correcting muscle imbalances or improving athletic performance, cross-education is an important construct for all trainees to learn and embrace.

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Ask about Pendulum’s new Pro Lat Pull, a great way to preserve, correct or improve performance and Get and stay Strong.

Bilateral Or Unilateral

Jayce Miller on September 12, 2025

The hips and their strength have an effect on balance, mobility and performance across all ages. Since torque power and velocity reduction is part of the aging process, as we become older, slowing its reduction is an important consideration, which affects our overall movement capabilities and function. This in turn emphasizes the importance of a continuation of training throughout one’s lifetime.

Most of our musculature is paired, that is, they occur on both sides of our structure. When we exercise we move and strengthen them unilaterally, on one side the body, or bilaterally, both sides. Proper muscular balance is important for flexibility, stability, strength, athleticism and aging. Muscle imbalances can lead to weakness, muscular tightness, pain, movement impairments due to arthrokinematics (how your joints move), which all can lead to decreased performance, instability, increased injury risk and chronic pain.

When strength training we are able to select unilateral or bilateral movements in our weightlifting regimes. If a trainee finds one limb is stronger than the other, unilateral exercises can be chosen to compare and rebuild the strength of the affected limb, a very typical exercise technique. Many exercise machines are designed to augment this.

A Hip Press Designed for Bilateral or Unilateral Training

Coaches, trainers and physicians often recommend what is deemed ‘cross education’, in which strength training the unaffected limb initiates a neurological response that causes enhanced growth of an under trained contralateral limb. An example is having a casted immobilized leg and training the healthy limb while it heals. Cross education can preserve much of the strength and size as the immobilized leg heals which expedites ‘return to play’.

Get your hips equally strong and keep them strong utilizing a unilateral and bilateral training plan that fits your needs and objectives