The Best Leg Exercise to Improve at Running and Rucking

Incorporating lunges into your leg day routine has numerous benefits, setting the stage for increased performance in military training and overall durability. Lunges should be a staple of leg workouts a few times a week as they are foundational for various physical activities, including running, rucking and jumping.

Adding more lunging will elevate the intensity of your training and build functional strength critical for carrying loads during military training exercises. Many have used lunging and biking combinations to maintain their leg and lung endurance when they cannot run due to injury and come back faster than before.

Progressing volume with the standard calisthenics lunge and adding weight to make fewer lunges more difficult are two classic methods to improve leg strength and durability, running, hip flexibility and balance. The following options with lunges can work the full body and help you prepare for military training that involves load-bearing activities (rucking, log PT, equipment carry) and muscle stamina.

Consider starting with the classic body-weight lunge. Trying 400 meters of walking lunges is not recommended if you have never done lunges before. Build up to this volume over time. This fundamental movement allows you to master form and technique while developing muscle endurance. Stand tall with your feet hip-width apart and step forward with one leg, lowering your body as far as possible -- comfortably. Push off your front foot to return to the starting position, then alternate legs. Aim for multiple sets, gradually increasing repetitions as your endurance builds.

As your confidence grows, introduce distance into your regimen. Walking lunges are dynamic movements incorporating a forward step that transitions smoothly into the next lunge, creating a continuous flow and further engaging your heart rate. With each step, focus on maintaining tight core engagement and deliberate movement. Walking lunges mimic the forward momentum of running, making them an excellent choice for both athletes and tactical athletes seeking to enhance their performance.

Lunge across a basketball court or a football field as you progress the volume of these many lunges into your programming. In a few weeks of lunging 2-3 times a week, you should be able to do 400-meter lunges. The assessment of this exercise is twofold: Can you do 400-meter lunges without stopping to rest? And can you do 400-meter lunges and not be sore two days later? When you get to this level, your legs are solid, durable and able to handle many of the stresses that are part of military training.

If you want to build upon the above, there is no need to do more than 400-meter lunges, but you can try adding weight. To prepare for events such as log PT, carry a sandbag in your arms at chest level. You can also lunge with the sandbag on your shoulder. Lunge with a backpack or carry a dumbbell in one hand to make farmer walking exercise more challenging.

Weighted lunges increase the challenge, but the mechanics of the lunge remain the same, emphasizing controlled movement and proper alignment. This variation encourages strength, stability and core balance, which are crucial for successfully navigating uneven terrain and carrying weight in military scenarios.

As you integrate these lunging variations into your leg days, recognize that they are exercises and building blocks to enhance your physical capabilities. You are laying the groundwork for greater endurance in load-bearing activities, muscle stamina and overall fitness. Embrace this powerful movement as you create a greater foundation of leg strength, readying yourself for the challenges ahead.

Step forward and embrace the power of the lunge exercise. It is recommended to add lunges to your leg days after your heavy lifts. The Military.com Fitness Section features dozens of workouts with the lunge, specifically the 400-meter lunges. You will find articles to elevate your training.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.