September 23, 2025, 2:29 pm | Read time: 6 minutes
A basic exercise for the glutes that every athlete knows? Lunges! FITBOOK author Nina Ponath tested what happens when you do lunges daily for 14 days.
They are classics in track and field or circuit training and are found in every solid leg training plan, as well as in about every other training video on YouTube: lunges. Personally, I love lunges as a leg workout and find them much more pleasant than squats or other leg exercises. Not only for that reason, the exercise is regularly on my plan. It is also a fixed part of the fitness app I use for my bodyweight training. Normally, I do about 100 to 200 lunges a week. I’m not really strained by it–but what if you suddenly do lunges daily? How much does it stress the legs, and how does a consistent routine change the body? I took on the challenge for two weeks: 14 days, 50 to 200 lunges every day.
For this, I kept the rules pretty relaxed. I allowed myself to choose any variation of lunges I felt like doing and whether or not to add weights. I decided to mainly do reverse lunges because, according to my research, this form of lunges is better for the glutes. Depending on the day, I used a 10-kilogram dumbbell or just my own body weight.
Why Lunges?
Before I get to the sweaty details, first the question of all questions: Why lunges at all? There are several reasons: Lunges are an effective leg workout because they are a complex movement that simultaneously engages multiple muscle groups. This makes them a true all-rounder, especially if you have little time or want to train only with your own body weight. Theoretically, just a few minutes of training are enough to work on quadriceps, hamstrings, glutes, and calves simultaneously. Additionally, lunges have the advantage that they theoretically never have to be boring: There are numerous variations that target different regions. Depending on how you position your foot and how far apart your legs are, you can train either the quadriceps or the glutes more.
Lunges also improve jumping power–a real plus for me as a runner! The movement pattern of lunges is also very similar to running, which improves running economy. Regular training strengthens the stability of the hips and knees and reduces the risk of injury.
In my attempt to do lunges for 14 days, I varied between reverse lunges, forward lunges, walking lunges, lateral lunges, curtsy lunges, and jumping lunges.
This Is What My 14-Day Lunge Challenge Looked Like
Week 1: The Surprise and the First Setback
Day 1: 20 Lunges
On the first day, I start with a small warm-up for the following two weeks. My 50 reverse lunges feel surprisingly easy. The lunges are done quickly without much effort. My legs feel good, and I wonder if this attempt will bring me anything if it doesn’t really challenge me.
Day 2: 50 Lunges
Again, no problem today. The 50 lunges per side easily fit into my day. The movement becomes smoother and faster with each repetition.
Day 3: 75 Lunges
Today, I dare to do 75 lunges per side. And I master it easily. I feel my legs, but there’s no burning sensation that would force me to stop. I need to come up with another way to increase the challenge.
Day 4: 60 Lunges, with Variations
Today gets a bit more complicated: 10 regular lunges, 20 split lunges, then another 10 regular and 20 more split lunges. The split lunges, where you hold the position and only move the upper body up and down, are a real challenge. In the end, my thighs burn, but it feels good.
Day 5: 50 Slow Lunges
My variations from yesterday show up today as noticeable muscle soreness. Well, at least! I reduce the number back to 50 and do the steps slower than before. My legs feel like someone let the air out of them.
Day 6: 30 Lunges with Variations
Boredom sets in. I need variety again. Today, I take on a mix of forward, reverse, lateral, and curtsy lunges, doing each variation ten times per leg. It’s challenging, but it helps break the monotony.
Day 7: 100 Lunges
I feel fit again and decide to break the 100-lunge mark (per leg). The number feels quite large, but it goes faster than expected, which is a big advantage of lunges: You usually don’t need more than five minutes. There’s no shorter lower-body workout.
Week 2: Routine and the Love for Pain
Day 8: 50 Lunges
Motivation wanes. Today, I really don’t feel like it and only do 50 simple reverse lunges. Especially my mind doesn’t want to anymore. Let’s see what the break does to it.
Day 9: 800 Lunges, Divided
Today I go jogging. And it’s a real challenge: I run an 8-kilometer loop and do 10 lunges every 100 meters. I’m really exhausted at the end, but the feeling of having done so many lunges is wonderful.
Day 10: 50 Slow Lunges
After yesterday’s exertion, I take it easy today. I only do 60 lunges, very slowly and deliberately, to give my muscles time to recover.
Days 11 to 13: Varied Training
The next few days are dedicated to varied training. I play with the different variations and notice that my legs get fitter day by day. The movement becomes smoother, and I can control the execution better. It’s incredible how quickly the body adapts to the strain. To challenge myself, I add 10-kilogram dumbbells on those days and perform 12 repetitions with weight alongside my favorites, the reverse lunges.
Day 14: 100 Lunges to Finish
On the last day, I pull out all the stops and finish the challenge with 100 lunges. It’s noticeably easier than on the first day, which shows how much I’ve achieved in just two weeks.