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Rear Lunge
From: FM 7-22 October 2012
Purpose: This exercise promotes balance, opens up the hip and trunk on the side of the lunge, and develops leg strength (Figure 8-2).
Starting Position: Straddle stance with hands on hips.
Cadence: SLOW
  1. Take an exaggerated step backward with the left leg, touching down with the ball of the foot.
  2. Return to the starting position.
  3. Repeat count one with the right leg.
  4. Return to the starting position.

Figure 8-2. Rear lunge
Check Points:
  • Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
  • After the foot touches down, allow the body to continue to lower. This promotes flexibility of the hip and trunk.
  • On counts 1 and 3, step straight to the rear, keeping the feet directed forward. When viewed from the front, the feet maintain their distance apart both at the starting position and at the end of counts 1 and 3.
  • Keep the rear leg as straight as possible but not locked and the rear heel off the ground.
Precautions: This exercise is always performed at a slow cadence. On counts 1 and 3, move into position in a slow, controlled manner. If the cadence is too fast, it will be difficult to go through a full range of motion.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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