Daily, science-backed health insights — in under 2 minutes

✅ Today’s Insight: One-Leg Workouts, Double the Benefits

📚 The Research

If you’re skipping single-leg work, you’re leaving strength and performance gains on the table. Research shows unilateral exercises (like split squats and single-leg RDLs) don’t just help with balance — they can improve bilateral performance and reduce injury risk.

A study on soccer athletes compared three types of unilateral strength training. The group focused on single-leg exercises (like Bulgarian split squats and single-leg jumps) saw the greatest improvements in vertical jump, sprint speed, and balance between legs.

🧠 Why It Matters

Unilateral (single-limb) exercises aren't just for rehab — they actually increase bilateral performance. They build strength, improve coordination, and reduce your chance of injury from side-to-side imbalances.

⚡ Quick Takeaway

Want to jump higher, run faster, and stabilize better? Train one side at a time.

📌 Bite-Sized Fact

• 🧠 Unilateral training improves bilateral strength — even without doing bilateral lifts.
  → (Gonzalo-Skok et al., 2017)

• 🔁 Eccentric training builds more muscle than concentric training at the same load.
  → (Douglas et al., 2017, Frontiers in Physiology)

• 🦵 Isometric holds improve tendon health and reduce pain in just 4–6 weeks.
  → (Rio et al., 2015, British Journal of Sports Medicine)

• 🫀 Zone 2 cardio enhances mitochondrial function and accelerates recovery.
  → (San-Millán & Brooks, 2018, Sports Medicine)

• 🧬 Just 6 seconds of all-out sprinting increases mTOR activation — a key muscle growth signal.
  → (Burd et al., 2012, J. of Physiology)

🔁 Try This Today

Ditch barbell squats for this instead:

• Bulgarian split squats – 3 sets of 8/leg (tempo: 3s down)

• Single-leg RDLs – 2 sets of 10/leg

Your knees, hips, and performance will thank you.

👥 Share the Smarts

Know someone who loves learning health tips backed by real science? Forward them this issue or invite them to subscribe.

✌️ Until Tomorrow

Start your day smart. Start with Research Bites.

— Team Research Bites