STANDARD
PURPOSE
The Rear Lunge is the second exercise in the Recovery Drill.
Figure 16-2 demonstrates the movement as Soldiers conduct it in a formation.
CADENCE
Recovery stretch held for 20–30 seconds
STARTING POSITION
The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
COUNT
● On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position.
This creates a stretch sensation in the front of the left thigh and hip area.
Back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position.
This creates a stretch sensation in the front of the right thigh and hip area.
The back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
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 3, 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 counts 1 and 3.
● Keep the forward knee over the ball of the foot on counts 1 and 3.
PRECAUTIONS
When lunging to the left or right, do not let the knee move forward of the toes.
REAR LUNGE (MODIFIED)
PURPOSE
The Rear Lunge can be modified by reducing the range of motion for the lunge or by stepping forward into the lunge.
If possible, perform the standard stretch on the uninjured leg.
Figure 16-10 on page 16-8 breaks down the movement as Soldiers conduct it in a formation.
CADENCE
Recovery stretch held for 20–30 seconds
STARTING POSITION
The starting position for the modified Rear Lunge is the Straddle Stance position with hands on hips.
COUNT
● On the command, “READY, STRETCH,” take a step backward with the left leg, touching down with the ball of the foot directly behind the starting position.
Keep the trunk erect and move the pelvis forward.
This creates a stretch sensation in the front of the left thigh and hip area.
The back remains straight and gaze remains forward.
Hold the position for 20–30 seconds.
● On the command, “STARTING POSITION, MOVE,” return to the starting position.
● On the command, “READY, STRETCH,” repeat the first movement on the right side.
● On the command, “STARTING POSITION, MOVE,” return to the starting position, and then to the Position of Attention.