Victor Forge
Ipsilateral refers to movements or structures that occur on the same side of the body. For example, the erector spinae assists with ipsilateral rotation, or rotation to the same side of the body as the muscle. In the context of exercises, ipsilateral exercises involve working one side of the body at a time, such as with the Bulgarian split squat and single-arm dumbbell row. This type of exercise can help boost muscle recruitment and reduce muscle imbalances.
| Characteristics | Values |
|---|---|
| Definition | "Ipsilateral" refers to the "same side" of the body. |
| Application | Ipsilateral is a term used to describe movements or structures that occur on the same side of the body. |
| Examples | Erector spinae, Bulgarian split squat, single-arm dumbbell row, single-arm overhead Bulgarian squat. |
| Benefits | Ipsilateral exercises increase central stability requirements and help develop neuromuscular recruitment specificity. |
| Comparison with Contralateral Exercises | Ipsilateral exercises focus on one side of the body working intensely to negate rotational and other forces to minimize compensatory movements and maintain form. Contralateral exercises, on the other hand, provide greater stability and a higher range of motion potential. |
| Neural Activity | Studies have found that individual neurons are tuned to the movement direction of the ipsilateral arm in the dorsal premotor cortex (PMd) and the primary motor cortex (M1). |
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Ipsilateral training and muscle recruitment
Ipsilateral, meaning "same side", refers to movements or structures that occur on the same side of the body. For example, the erector spinae assists with ipsilateral rotation, which is the rotation to the same side of the body as the muscle.
Ipsilateral training is a type of unilateral training, which involves working one side of the body at a time. Examples of unilateral exercises include the Bulgarian split squat and single-arm dumbbell row. During these exercises, the weight is held in the same hand as the working leg, which is known as ipsilateral training.
Ipsilateral exercises increase the demand for stability and coordinated muscle activation to offset disruptive forces. This type of training can help improve neuromuscular recruitment specificity and the ability to deal with offsetting forces during sports and other dynamic activities. For example, during the Single-Arm Overhead Bulgarian Squat, performing the movement with the weight in the same hand as the forward leg (ipsilateral) will focus on glute activation and minimising compensatory movements.
However, ipsilateral training may reduce the potential for loading and/or range of motion. It is also more challenging to maintain stability during ipsilateral exercises, which means that lighter weights may need to be used. Therefore, incorporating both ipsilateral and contralateral training in a workout program is recommended to improve overall stability and dynamic strength.
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Ipsilateral exercises and stability
Ipsilateral, meaning "same side", is a term used to describe movements or structures that occur on the same side of the body. For example, the erector spinae assists with ipsilateral rotation, or rotation to the same side of the body as the muscle.
Ipsilateral exercises are unilateral exercises, meaning they work one side of the body at a time. Examples include the Bulgarian split squat and single-arm dumbbell row. When performing a unilateral dumbbell chest press, it is not uncommon to feel like the ipsilateral leg has to "work harder" to maintain stability.
Ipsilateral exercises increase central stability requirements and help develop neuromuscular recruitment specificity, as well as the ability to deal with offsetting forces during sports and other dynamic activities. For example, when performing the Single-Arm Overhead Bulgarian Squat with the weight in the same hand as the forward leg (ipsilateral), the focus will be on glute activation and minimization of compensatory movements. However, ipsilateral exercises may reduce the potential for loading and/or range of motion.
When doing ipsilateral loaded lower-body exercises, it is important not to lean too heavily into the side you are loading. By fighting the urge to sink into the loaded side, you will get additional stability work. Incorporating both ipsilateral and contralateral training in your workout program can result in greater stability and dynamic, real-world strength that improves your performance.
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Ipsilateral arm reaching movements
Ipsilateral, meaning "same side", is a term used in anatomy and physiology to describe movements or structures that occur on the same side of the body. For example, the erector spinae assists with ipsilateral rotation, or rotation to the same side of the body as the muscle.
Ipsilateral exercises focus on one side of the body, which must work intensely to negate rotational and other forces to minimise compensatory movements and maintain form. This increases central stability requirements and helps develop neuromuscular recruitment specificity, as well as the ability to deal with offsetting forces during sports and other dynamic activities.
In another study, patients implanted with unilateral ECoG arrays performed a 3D centre-out reaching task with both the contralateral and ipsilateral arms relative to the electrode array. During movements of either arm, decreases in low-pass filtered voltage amplitude (local motor potential) were observed, as well as broad decreases in low-frequency spectral power and focal increases in high-frequency spectral power.
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Ipsilateral exercises and loading
Ipsilateral exercises are unilateral, meaning they work one side of the body at a time. They are the opposite of contralateral exercises, which involve counteracting forces on either side of the body to maintain stability. Ipsilateral exercises require one side of the body to work intensely to negate rotational and other forces to minimise compensatory movements and maintain form. This means that ipsilateral exercises increase central stability requirements and help develop neuromuscular recruitment specificity. They also improve the ability to deal with offsetting forces during sports and other dynamic activities.
However, ipsilateral exercises may reduce the potential for loading and/or range of motion. They are also generally tougher to execute than contralateral exercises. This is because ipsilateral exercises require greater focus on establishing balance while training. For example, when performing single-leg RDLs with an ipsilateral load, it is important not to lean too heavily into the side with the load, as this will reduce the stability work.
When deciding between ipsilateral and contralateral exercises, it is important to consider the desired level of stability and muscle recruitment specificity. Incorporating both into your workout program can result in greater stability and dynamic strength.
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Ipsilateral rotation
Ipsilateral, meaning "same side", is a term used in anatomy and physiology to describe movements or structures that occur on the same side of the body. For example, the erector spinae assists with ipsilateral rotation, which is the rotation to the same side of the body as the muscle. The spine is an interesting structure in this context because it is central. The joint actions of lateral flexion and rotation refer to side bending and twisting of the spine but do not indicate which direction. The words ipsilateral and contralateral are therefore used to describe the direction of the lateral flexion or rotation. For example, if a muscle will rotate the spine to the same side as the muscle (e.g. the erector spinae), then the muscle is said to perform ipsilateral rotation.
When performing a unilateral dumbbell chest press, it is not uncommon to feel like the ipsilateral leg has to "work harder" to maintain stability. Similarly, in the Single-Arm Overhead Bulgarian Squat, when performing the movement with the weight in the same hand as the forward leg (ipsilateral), the focus will be on glute activation and minimization of compensatory movements.
Ipsilateral exercises are the opposite of contralateral exercises. While contralateral exercises allow for greater stability as each side of the body counteracts rotational and translator forces created by the movement, ipsilateral exercises require one side of the body to work intensely to negate rotational and other forces to maintain form. Ipsilateral exercises increase central stability requirements and help develop neuromuscular recruitment specificity as well as the ability to deal with offsetting forces during sports and other dynamic activities. However, a potential downside to ipsilateral movement is that it may reduce the potential for loading and/or range of motion.
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Frequently asked questions
Ipsilateral means "same side" and is used to describe movements or structures that occur on the same side of the body.
Examples of ipsilateral exercises include the Bulgarian split squat and single-arm dumbbell row.
Ipsilateral exercises can help boost muscle recruitment and reduce muscle imbalances. They also increase central stability requirements and help develop neuromuscular recruitment specificity.
Ipsilateral training has an advantage in muscle recruitment as the body has to recruit more stabilizers to maintain form. Contralateral training, on the other hand, allows for greater loading and a higher range of motion. Incorporating both types of training can lead to greater stability and improved performance.
