Lower body endurance health is undoubtedly a staple component of being fit. Unless you are specifically working out your upper body, lower body endurance is important for many sports and fuels common cardiovascular exercise including running, jogging, swimming, biking, etc. Therefore, you must supplement your other activities with a workout routine that will help you improve the endurance of your lower body. Not only will you be able to last longer with these activities, you will considerably reduce your chance of injury- a concept often overlook. Finally, if you are interested in losing weight, the majority of your body’s muscle mass is in your legs! Therefore, if you get these engines running, you will burn fuel- AKA fat. Throw this 500 Rep Lower Body Endurance Builder Workout Routine into your mix and reap the benefits in other areas of life.

Perform 50 reps of each exercise for the 250 Rep Workout or 100 reps of each exercise for the 500 Rep Workout. Rest when you need to, but try to rest as little as possible to build lower body endurance.


Jog in Place – Click to view the video

Run in place for 200 seconds for warm up (100 seconds for the 250 rep workout routine) . This counts for 50 of your 250 reps or 100 or your 500 reps.

Muscles Worked: Total body warm up/cardiovascular exercise.

Starting Position: Stand with your face relaxed, your shoulders relaxed and lightly squeeze your hands as if you are holding quarters. Bend your elbows comfortably.

Action: Run in place on your toes for a determined amount of time.


1.      Maintain a regular breathing pattern.

2.     Your body is warm when you begin sweating and your heart rate has notably increased

3.     Try to jog in place to music and run with a beat so that you maintain a consistent pace.


Walking Lunges – Click to view the video

A great way to work most, if not all the muscles in your lower body. Each step counts as one rep.

Muscles Worked: Lower extremity, focus on quadriceps.

Starting Position
Start with your feet together. If you want to use dumbells, hold them in your hands with your palms facing your thighs.
INHALE: Perform a lunge with one leg. Make sure that your knee is not past your ankle.
EXHALE:Instead of returning to the starting position, bring your other foot even with the one that just completed the lunge.
MAKE SURE THAT YOUR FRONT KNEE DOES NOT GO PAST YOUR ANKLE. You may need to readjust by stepping out further. Hold onto a wall if you need to for balance.


One-Leg Calf Raise – Click to view the video

Calf strength is so important to improve the “spring” in your step. Also prevents Achilles tendon injury.

The One Leg Calf Raise is an exercise you should be familiar with at this point in your advanced-level training. To perform this exercise you will need a wall or stair.

Hold the wall or stair rail to help you maintain your balance.

Take the foot that you’re not exercising and place it behind the knee of the leg that you are exercising.


With the foot that you are exercising, stand up on your toes so that your heel comes off the ground. Slowly return your heel back to the starting position.

To make this an advanced-level exercise, hold a dumbbell in the hand that is not supporting your balance.

I would suggest starting with a 5 to 10 pound dumbbell, but you should hold a weight that permits you to perform no more than 20 to 25 calf raises.

Make sure your calf muscles are warm by performing a warm up set of One Leg Calf Raises without dumbbells to prevent an injury to your Achilles tendon.


Glute Kickbacks – Click to view the video

You won’t believe how much force goes through your glutes when exercising your lower body. Keep these muscles healthy!

Muscles Worked: Glutes, hamstrings

Starting Position: Kneel down on your knees on a floor mat or carpeted area. Keep your knees shoulder width apart. Place your hands with your palms down on the mat. Your back should be flat.

Action: Pick one knee up, of the ground, and keep it bent at 90-degrees. Flex your glute muscle so that your knee makes a straight line to your chest and the bottom of your foot should face the ceiling.

Return to the starting position without letting your knee touch the ground.


1.     Avoid leaning to the side.


Superman – Click to view the video

Finish strong with a great exercise for your lower back, glutes and hamstrings. Hold for 200 seconds for both the 250 and 500 rep workouts.

Muscles Worked: Glutes, hamstrings, back muscles.

Starting Position: Lay with your stomach flat on the ground. Extend your arms in front of you, with your palms down.

Action: Raise your arms and your chest off the ground as far as possible. Bend your knees and lift your thighs off the ground. Try to make a big “U” with your back. Hold this position for a determined amount of time.

Return back to the starting position.


1.     Maintain a regular breathing pattern throughout the exercise.

2.     Avoid letting your thighs fall to the ground while holding the Superman.


Nice work! Share your experiences with this lower body endurance builder workout routine below!