Why CrossFit Athletes Should Prioritize Single-Leg & Single-Arm Strength

CrossFit classes offer well-designed, functional programming that builds strength, power, and conditioning. But even with great programming, one important area is often overlooked: single-leg and single-arm strengthening.

Adding unilateral training outside of class can significantly reduce injury risk, improve movement quality, and unlock performance gains that bilateral lifting alone can’t provide.

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Why Unilateral Strength Matters

Most CrossFit workouts emphasize bilateral movements, where both arms or both legs work at the same time. Think classic barbell lifts like:

• Push press

• Strict press

• Snatch

• Clean

• Deadlift

While unilateral patterns do show up—lunges, step-ups, and occasional dumbbell work—they’re programmed far less frequently.

Because bilateral movements dominate, the body naturally relies on its stronger side, especially when intensity and fatigue increase. We’ve all experienced it: pushing off the “better” leg during step-ups or leaning into the dominant arm to get through a tough WOD.

Over time, this leads to imbalances in single-leg and single-arm strength, which can result in:

• Increased injury risk

• Reduced lifting efficiency

• Compensatory movement patterns

• Plateaus in strength and performance

Addressing these weaknesses outside of class builds stability, control, and balanced strength that carries over to everything from squatting and running to Olympic lifts and gymnastics.

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How Often Should CrossFit Athletes Train Unilateral Movements?

2–3 times per week is ideal.

This doesn’t need to be a full workout. Even 10–15 minutes before or after class, done consistently, can make a meaningful difference.

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Best Single-Leg Accessory Exercises for CrossFit Athletes

These movements strengthen the hips, knees, and ankles while improving balance and control:

• Bulgarian split squats

• Single-leg Romanian deadlifts (RDLs)

• Lateral lunges

• Step-ups

• Single-leg glute bridges

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Best Single-Arm Accessory Exercises for CrossFit Athletes

These help correct upper-body imbalances and improve shoulder stability:

• Dumbbell or kettlebell shoulder press

• Resisted shoulder internal rotation

• Resisted shoulder external rotation

• Dumbbell chest press

• Forward and lateral raises

• Bent-over dumbbell rows or single-arm ring rows

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Sample 10-Minute Pre- or Post-WOD Accessory Routine

A quick, effective session could look like this:

Single-Arm Dumbbell Bench Press
2 × 8–10 reps per side

Bulgarian Split Squat
2 × 6–8 reps per side

Single-Arm Bent-Over Row
2 × 8–10 reps per side

Single-Leg Romanian Deadlift
2 × 6–8 reps per side

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Final Thoughts

Unilateral training isn’t about replacing your CrossFit workouts, it’s about supporting them. By dedicating a small amount of time to single-leg and single-arm strength, you can move better, lift more efficiently, and stay healthier long-term.

If you want to keep showing up consistently, pushing intensity, and progressing without setbacks, unilateral work isn’t optional, it’s essential.

Written by Dr Karissa Deptula – PT, DPT, Cert. DN| Physio Room