When most people think about getting stronger legs, they picture squats and deadlifts—and those are definitely important. But if you want to move better, prevent injuries, and build real-world strength, single-leg training should be part of your plan. That’s why lunges and other unilateral work are a regular part of programming here at 033.
Why Train One Side at a Time?
We all have a “stronger side” and a “weaker side.” It’s normal—but when those imbalances get too big, they can affect your performance and even lead to injury. Unilateral exercises like lunges help fix that by forcing each side to work on its own. That means better balance, stability, and coordination, plus fewer gaps in strength.
Why Lunges Work So Well
Lunges aren’t just about your legs—they also work your core, challenge your balance, and teach you how to control your body through a full range of motion. They’re functional too. The strength you build here carries over into running, climbing stairs, and even lifting heavy objects without tweaking your back.
Our friend Krit summed it up perfectly:
“By far we feel so much better and stronger. The community is amazing with all the gym members and amazing coaches.”
How We Use Lunges at 033
We program lunges in a way that’s scalable for everyone. Whether you’re stepping through walking lunges, holding dumbbells for added challenge, or working on tempo for more control, our coaches will find the right version for your ability level. As our member Ryan shared,
“I was in pretty decent shape coming in, but the movements that you learn in CrossFit I had never done before.”
That’s the beauty of our approach—no matter your starting point, you’ll learn skills that make you stronger, more balanced, and more confident in your movement.
If you’ve been training with only squats and deadlifts, you’re missing a huge opportunity to improve your overall athleticism. Come see how adding single-leg strength work can make everything you do—inside and outside the gym—feel easier and more powerful.
Book a free consult with us today and find out how we can help you!