#9: 100 Walking Lunges for Lower Body Endurance

The 100 Walking Lunges Challenge

Lunges are brutally effective. They hit your glutes, quads, hamstrings, and calves — all while demanding balance and control. The 100 walking lunges challenge is a deceptively simple test of lower body endurance, coordination, and grit.

This challenge can be done anywhere: at the gym, in a park, or down your hallway. No equipment needed — though dumbbells will crank up the intensity.

“Reps under fatigue reveal real strength.”
— RB100.Fitness

Why 100 Walking Lunges?

• Functional movement pattern that mimics real-life tasks
• Builds muscular endurance in glutes, quads, and hamstrings
• Improves single-leg balance and proprioception
• Doubles as conditioning work when done at pace

How to Structure It

You can tackle all 100 lunges in one go, or break it down:

• One set of 100 (50 per leg) — advanced
• 4 sets of 25 (rest 60 seconds between) — intermediate
• 10 sets of 10 throughout the day — beginner

Optional: Add weight with dumbbells, kettlebells, or a weighted vest.

Technique Cues

• Keep your chest tall, core braced
• Step forward and drop the back knee toward the ground
• Push through the front heel to step through
• Keep knees tracking over toes

Progressions:

• Walking lunges with a pause at the bottom
• Add rotation with a med ball for core activation
• Use a slight incline or hill for added intensity

Pair it with:

• #1: Do 100 push-ups a day (for 30 days)
• #18: 100 Floors Climbed on a Stair Machine

External Resources:

• Functionalyoga.uk: Lunges for Functional Strength
• ACE Fitness: Lunge Technique Guide