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Rear Lunge
 
From: FM 7-22 October 2012
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RECOVERY DRILL, EXERCISE 2: REAR LUNGE
 
Purpose: This exercise develops mobility of the hip flexors and trunk muscles (Figure 6-96).
 
Starting Position: Straddle stance, hands on hips.
 
Position 1: On the command, “Ready, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot. This is the same position as count 1 of the rear lunge in CD 1. Hold this position for 20-30 seconds.
 
Starting Position:  On the command, "Starting Position, MOVE," assume the starting position.
 
Position 2: On the command, “Change Position, Ready, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot. This is the same position as count 3 of the rear lunge in CD 1. Hold this position for 20-30 seconds. On the command, “Starting Position, MOVE,” return to the starting position.
 
 
 

Figure 6-96. Rear lunge
 
 
Check Points:
  • Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion.
  • After the foot touches down on positions 1 and 2, allow the body to continue to lower.
  • Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the starting position and at the end of positions 1 and 2.
  • Keep the forward knee over the ball of the foot on positions 1 and 2.
  • Ensure the heal of the rear foot does not touch the ground.
Precautions: When lunging to the left or right, do not let the knee move forward of the toes.
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
 
ArmyPRT.com 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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