STANDARD
Purpose
The Forward Lunge is the seventh exercise in the Preparation Drill.
This exercise develops balance and leg strength.
It prepares Soldiers to use proper movement technique to perform lifts such as a litter carry.
Cadence
Soldiers conduct the movement at a slow cadence.
Starting Position
● The starting position for the Forward Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, take a step forward with the left leg until the left heel is 3–6 inches ahead of the right foot.
At the same time, bend at the hips and knees to lunge forward, keeping the back straight.
Do not look down and do not bring the feet closer together.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, this time stepping forward with the right foot.
Check Points
● Keep the abdominal muscles tight throughout the motion.
● On counts 1 and 3, step straight forward, 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.
● On counts 1 and 3, the rear knee may bend naturally but do not touch the ground.
The heel of the rear foot should be off the ground.
Precautions
This exercise is always performed at a slow cadence.
On counts 1 and 3, move into position in a controlled manner.
Spring off of the forward leg to return to the starting position.
This avoids jerking the trunk to create momentum.
FORWARD LUNGE (MODIFIED)
The Forward Lunge can be modified by decreasing the range of motion, keeping the feet closer together, or moving just one foot.
Figure 3-21 shows one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Starting Position
The starting position for the modified Forward Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, take a step forward with the left or right leg until the forward heel is 3–6 inches ahead of the rear foot.
At the same time, bend at the hips and knees to lunge forward, keeping the back straight.
Bring the feet closer together if necessary.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, switching foot movement.
● On count 4, return to the starting position.