Ipsilateral and Contralateral loading for a split squat

When loading the lunge or split squat with one dumbbell, kettlebell, etc., the side you place the weight on will be referred to as ipsilateral and contralateral.

• Ipsilateral: Loading will be on the same side as the planted leg.
• Contralateral: Loading will be on the opposite side of the planted leg.

The differences that each loading methodology can produce relates to how the body responds to external loads.?

For example, stand upright and hold a dumbbell in the right hand and notice the left side of your body — what happens?

• The left oblique contracts, and the glutes and left side of the body tighten up to maintain the body’s balance and equilibrium.?

A study published in the Journal of Strength and Conditioning Research in 2015 compared the differences in muscle activity between ipsilateral and contralateral loading in the split squat and lunge.?

The authors have both trained resistance-trained, and non-resistance individuals perform ipsilateral and contralateral split squats and walking lunges with 5-RM loads. This study looked at four muscles, including the vastus lateralis, vastus medialias, glute medius, and biceps femoris.

The authors noted a few similarities and differences between the groups following the exercise intervention. Both split squats conditions and the ipsilateral walking lunges had similar activation levels for the vastus medialis, vastus lateralis, glute medius and biceps femoris.

Both the split squat and lunge are fantastic for building the legs. However, contralateral loading may provide a slight edge for glute medius and vastus lateralis activity.?

• For athletes who play sports requiring torso and unilateral lower body stability, then contralateral loading might be better for achieving the most bang for your buck. However, ipsilateral also works excellent, and it depends on the context of your sport and potential imbalances.
• For recreational lifters who want to improve across the board, use both ipsilateral and contralateral loading options and rotate them on a block by block basis.
• For glute medius strength specifically, contralateral loads are generally recommended as the better bet.