Bilateral - Rogers Athletic

Unilateral Training

Jayce Miller on May 1, 2026

Unilateral movements are especially important for strength coaches, athletic trainers and physical therapists as there are many developmental benefits of using single limb strength training; returning to play, surgical rehabilitation, correction of imbalances and muscular adaptations. All these considerations are important and beneficial for athletics, as well as, day to day living.

A trainee having one limb stronger than the other can be corrected with unilateral exercises. There is also the benefit of ‘cross education’, the physiological term that is used to explain that training an unaffected limb initiates a neurological response that causes enhanced growth of an undertrained contralateral limb.

Winning in competition can come down to the most minor detail and the smallest of margins – something as simple as a muscular imbalance.

In studies it is clear that unilateral resistance training is superior for enhancing activities that emphasize unilateral leg and arm performance. Get each limb Strong include unilateral training as part of your exercise regime.

Pendulum Hip Press Pro XT

Lat Pull like a Pro

Jayce Miller on April 24, 2026

The lat pull-down is one of the most popular compound back exercises in strength training. Glenohumeral external and internal rotation, as well as, scapula movements can all be addressed. Grasping position alters kinematics and selecting different hand positions can be used to augment healthy shoulder mechanics.

Muscle activation differs with different width and hand variations during a movement. The Pendulum Lat Pull Pro provides a variety of handle styles with interchangeable grip widths to augment development.

An example is a trainee may select rotary handles to target the entire lat during a workout as the weight being pulled remains constant as the biomechanics of the body are changing.

Lat Pull Pro with Rotary Handles using a Wide Grip

Not only do the various handles on the Lat Combo Pull isolate specific anatomical regions of the back, but bilateral and unilateral training options on the Lat Pull Pro are significant for maximizing development and rehabilitation. Importantly, the seat height can be changed for individuals of different heights so all can experience the same feelings and results the machine has to offer.

A great way to Get Strong.

Lat Pull Pro Seat Adjustments

Balance, Mobility, Performance

Jayce Miller on April 17, 2026

The hips and their strength have an effect on balance, mobility and performance across all ages. When we exercise we move and strengthen them unilaterally on one side of the body or bilaterally on both sides.

The Pendulum Hip Press Pro XT has an adjustable carriage so that when you strength train you can choose to do a single leg movement or train pressing with both limbs at the same time.

Single Leg Training on the Pro XT

Unlike others who manufacture leg presses the Pendulum Hip Press is significantly different. The difference is not only in the hip area that it targets but the way you fit into the device.

Once the appropriate weight is selected the athlete simply sets their seat height with extended legs at a distance that raises the weight carriage 1 inch off of the lockout limiters. This gives the user full range of motion without requiring them to bring their seat forward with a deep bent knee press to initially remove the weight and begin the exercise.

Starting Position 1 Inch off the Lockouts

Knees are Brought Towards one’s Shoulders when Lowering the Weight

When lowering the selected weight the user brings the knees toward one’s shoulders to accentuate hip training, whether using a single leg movement or training with both appendages.

Get the legs and hips Strong using the Pro XT.

The Significance of Exercise Selection

Jayce Miller on January 3, 2025

One of the challenging problems faced by coaches and trainers is the issue of how to optimally choose exercises to maximize training effects when instituting a resistance training program. Typically, exercises in the weight room can be categorized into either unilateral or bilateral movements.

Unilateral exercises are movements involving one limb or one side of the body, while bilateral movements are executed with both limbs evenly. How do we select?

The good news is that there has been extensive studies on unilateral and bilateral training and the ability to improve athletic performance.

Biology of Sport, a peer-reviewed journal of sports & exercise sciences in September of 2022 published, Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. They concluded,

“Both unilateral and bilateral resistance training improve athletic performance; with respect to all performance measures, overall effect showed no difference between unilateral resistance training and bilateral resistance training…”

Researchers also concluded in their findings that though differences could not be considered scientifically significant they found that unilateral resistance training was superior for enhancing unilateral jump performance and bilateral resistance training was superior for enhancing bilateral strength performance.

Pendulum Strength recognizes that there are needs, benefits and uses of bilateral and unilateral movements; returning to play, surgical rehabilitation, correction of imbalances and muscular adaptations are all important considerations in athletics. Winning in competition can come down to the most minor detail and the smallest of margins and this is SIGNIFICANT in the pursuit of excellence.

Pendulum Seated Squat Pro