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In combat sports, we don’t fight with both feet planted perfectly on the ground. We pivot, shoot, lunge, sprawl, and strike from unstable, asymmetrical positions. So why would we train exclusively with symmetrical, bilateral movements like barbell squats and deadlifts?

While heavy compound lifts build baseline strength, they don’t fully prepare a fighter’s body for the chaotic, uneven demands of combat. That’s where unilateral training—training one leg or side of the body at a time—comes in. And if there’s one lift that deserves top priority for combat athletes, it’s the Bulgarian Split Squat.

The Problem with Only Training Heavy Squats and Deadlifts

Let’s be clear: squats and deadlifts have their place. They build overall strength, stimulate hormone production, and lay a strong foundation. But they:

• Do not mimic the demands of sport-specific movement.

• Can lead to muscular imbalances, as the dominant side takes over.

• Load the spine heavily—a liability for fighters with high-impact training schedules.

• Lack the rotational or balance component needed in real-world grappling or striking.

Translation: they get you strong, but not necessarily better at your sport.

Why Unilateral Strength = Better Fight Performance

Combat sports demand:

• Balance while shifting weight

• Explosive force from a single leg

• Control in asymmetrical positions

• Injury resilience under unpredictable pressure

Unilateral training builds all of that. Here’s why:

1. Improved Balance and Proprioception

When you train on one leg, you activate more stabilizing muscles in your hips, glutes, and core. You develop body awareness, which helps you:

• Stay balanced in a striking exchange

• Avoid takedowns with subtle weight shifts

• Drive power from uneven bases (e.g., in scrambles)

2. Injury Prevention

Most non-contact injuries happen when the body is out of position—when the knee caves in, or the ankle gives out. Unilateral movements:

• Reinforce joint integrity (especially knees, hips, ankles)

• Correct muscle imbalances that lead to chronic strain

• Improve motor control, reducing risk under fatigue

3. Force Production Off One Leg

Want more powerful shots, kicks, and takedown finishes? You need to be able to generate power from a single-leg stance. This is exactly what Bulgarian split squats and similar lifts develop—hip extension, glute drive, and ground reaction force from one side.

Why Bulgarian Split Squats > Traditional Squats for Fighters

The Bulgarian split squat is the king of combat-specific strength.

Why?

• Builds strength, mobility, and balance at once

• Hits the glutes, quads, and hamstrings intensely with less spinal load

• Great for those with low back pain or who already grapple/train multiple days a week

• Improves hip flexor flexibility on the back leg

• Can be loaded light or heavy for power or endurance

They also require mental focus and coordination, just like fighting.

How to Program Unilateral Training

1. Start bodyweight: Focus on full range and balance first

2. Add load gradually: Dumbbells, kettlebells, or front rack position

3. Train both power and control:

   • Jumping lunges for explosiveness

   • Slow eccentric split squats for control

4. Pair with rotational core work: Landmine rotations, chops, med ball throws

5. Use as a main lift 2x/week: Don't treat them as “accessory”—build a phase around them

Want to Train Like a Fighter—Not a Bodybuilder?

This is exactly what we do inside my Train Like a Combat Athlete program.

💥 We program smart unilateral strength training that:

• Matches the chaos of real fight scenarios

• Builds bulletproof joints and hips

• Improves rotational power and balance

• Keeps your spine healthy and movement fluid

You won’t just lift heavy—you’ll move better, hit harder, and last longer in every exchange.

✅ 6-month program
✅ Combat-tested, athlete-backed
✅ Designed to maximize performance, not bulk

Scientific References

1. Bishop, C., et al. (2019). "Unilateral vs Bilateral Resistance Training: A Review." Sports Medicine, 49(5), 799–830.

2. Behm, D. G., & Sale, D. G. (1993). “Intentional selection of training intensity for improved neural adaptations.” Journal of Strength and Conditioning Research.

3. McCurdy, K., et al. (2005). “Comparison of lower body strength in bilateral and unilateral training modes.” Journal of Strength and Conditioning Research.

4. Schoenfeld, B. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training.” Journal of Strength and Conditioning Research.

5. Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.