Ipsilateral VS Contralateral Loading: Is There a Difference?

Yes.

When performing any exercise, there will be a movement pattern at play that is working specific muscle groups. One way to further alter an exercise’s effect is to manipulate the loading style.

Using a unilateral (single-sided) loading style in strategic mesocycles is a fantastic way to modify exercises like lunges and split squats further.

Then, to take it one step further, we can alter the side we’re loading, which can produce even more specific adaptations.

Ipsilateral = Same side, so left legged split squat, left-sided loaded

Contralateral = Opposing side, so left legged split squat, right sideloaded

There are a few subtle differences between these two loading styles. For example, a study published in 2015 in the Journal of Strength & Conditioning Research investigated muscle activation with both loading styles when performing lunges and split squats.

They suggested that the CONTRALATERAL loaded LUNGE had a higher glute medius and vastus lateralis (outer quad muscle) activation compared to the ipsilateral loaded lunge. The two loading styles with the split squat were similar.

The authors suggest that the higher activation took place during the landing phase/eccentric (lowering) portion of the lunge. Conceptually, this makes sense when you consider that the landing leg is having to work harder to establish stability when striking the ground, as the contralateral load is trying to pull the body out of position.

Now, what does that mean for us and programming?

Well, if you place any external load further from the body’s center of mass, or you disadvantage a base of support by increasing the distance between it and weight, then you’ll have an added benefit of stability and balance.

To create stability & balance, oftentimes, muscles that are already hard at work have to kick up a gear. This is similar to performing a bottoms up KB press vs a traditional KB press.

When programming split squats & lunges, if you want to focus more on the glute medius/outer quad, then experiment with contralateral and ipsilateral loading styles.

Experiment with exercise/ loading styles & don’t shy from new!

References

1. Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z., & Xaverova, Z. (2015). Does the Dumbbell-Carrying Position Change the Muscle Activity in Split Squats and Walking Lunges?. Journal Of Strength And Conditioning Research, 29(11), 3177-3187.

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