STANDARD
Purpose
The Rear Lunge is the second exercise in the Preparation Drill.
This exercise promotes flexibility, strength, and balance in the hip and leg.
It prepares the Soldier for taking cover and assuming kneeling firing positions.
Cadence
Soldiers conduct the movement in formation at a slow cadence.
Starting Position
● The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
Count
● On count 1, keeping hands on hips, take an exaggerated step backwards with the left leg, touching down with the ball of the foot placed directly back from the starting position.
The heel should be off the ground, and a stretch should be felt in the front of the left hip and thigh.
If not, allow the body to continue to lower to increase flexibility.
● On count 2, return to the starting position, maintaining the same distance between the feet as used in the Straddle Stance.
● On count 3, repeat count 1 with the right leg.
● On count 4, 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, 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 one and three.
● Keep the rear leg as straight as possible but not locked.
Precautions
This exercise is always performed at a slow cadence.
On counts one and three, 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
REAR LUNGE (MODIFIED)
The Rear Lunge (see figure 3-15) may be modified by decreasing the range of motion of the lunge and knee bend, by stepping back with only one leg, or by widening or narrowing the stance.
Figure 3-15 gives one example of the modified movement Soldiers conduct at a slow cadence:
Cadence
Slow cadence
Count
● On count 1, keeping hands on hips, take a step backwards with the left or right leg.
Touch down with the ball of the foot placed directly back from the starting position or wider to improve balance.
The heel may be on the ground.
Lower the body into the lunge position while controlling the knee bend.
● On count 2, return to the starting position maintaining the same distance between the feet as used in the Straddle Stance.
● On count 3, repeat count 1 with the right or left leg.
● On count 4, return to the starting position.
Over several repetitions, or physical training sessions, progress to a deeper rear lunge.