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Forward Lunge
 
From: FM 7-22 October 2012
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STRENGTH TRAINING CIRCUIT, STATION 3: FORWARD LUNGE
 
Purpose: This exercise develops functional leg strength, promotes trunk stability and safely trains Soldiers to lift objects off the ground in front of them (Figure 9-37).
 
Starting Position: Straddle stance holding the kettlebells at the sides using a neutral grip.
 
Cadence: SLOW
 
Count:
  1. Step forward with the left leg as in the forward lunge as in the PD, allowing the left knee to bend until the left thigh is parallel to the ground. Lean slightly forward from the waist and bring the kettlebells to the left and right sides of the forward leg.
  2. Return to the starting position.
  3. Repeat count 1 with the right leg.
  4. Return to the starting position.
 
 

Figure 9-37. Forward lunge
 
 
 
Check Points:
  • At the starting position, set the hips and keep the abdominals tight.
  • On counts 1 and 3, keep the forward heel flat on the ground and the rear heel up.
  • On counts 1 and 3, keep the forward knee directly over the ball of the foot.
  • On counts 1 and 3, lean the trunk slightly forward.
  • On counts 2 and 4, push off vigorously with the forward leg without jerking the trunk backward.
Precautions: Do not allow the forward knee to go beyond the forward toes or waiver from side to side. Do not jerk the trunk rearward to return to the starting position.
 
Movement to Station 4: Laterals (right). Refer to Chapter 10, Endurance and Mobility Activities, Figure 10-5.
 

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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