Skip to Content

Preparation Drill | Army PRT Exercises 2024

Preparation Drill
Army Preparation Drill

The Army PRT Preparation Drill is a set of exercises designed to prepare soldiers for more intense physical activities. It’s imperative that soldiers work on their physiques and stay in great shape. 

  • It is an integral component of a soldier’s training regimen. But what makes it so essential? I will dive deeper into this topic

Prep drills are not just about getting soldiers to move; they serve a multifaceted purpose.

  • Preparation for Intensity: Before diving into high-intensity exercises, it’s crucial to prepare the body. The drill ensures the body is ready for what’s to come.
  • Increase in Vital Physical Parameters: A gradual increase in heart rate and body temperature is achieved, setting the stage for more strenuous activities.
  • Enhanced Blood Flow to Muscles: Proper blood circulation is vital during workouts. This drill ensures muscles receive an adequate blood supply, reducing the chances of injuries and cramps.

Army Physical readiness is not just about strength; it’s about the body’s overall ability to handle physical challenges.

This drill:

  • Addresses Multiple Aspects: From cardiovascular endurance to muscle strength and flexibility, prep drills cover various facets of physical readiness.
  • Tailors to Soldier’s Needs: The very design of these exercises takes into account the specific challenges a soldier might face, making the drills directly relevant to their training.

Army Prep Drills

There are 10 preparation drill exercises in the United States Army:

  1. Bend and Reach
  2. Rear Lunge
  3. High Jumper
  4. Rower
  5. Squat Bender
  6. Windmill
  7. Forward Lunge
  8. Prone Row
  9. Bent-leg Body Twist
  10. Push-up

Bend and Reach

  • Bend and reach is an exercise where you bend forward and reach out, focusing on stretching the back and hamstring muscles.
  • Objective: Enhance flexibility of the back and hamstrings and engage core muscles.
  • Execution: From a standing position, keep your feet shoulder-width apart, bend at the waist, and reach towards the ground or as far as comfortable.

Rear Lunge

  • The rear lunge is a variation of the standard lunge, targeting the quadriceps, hamstrings, and glutes by stepping backward instead of forward.
  • Objective: Strengthen and tone the lower body muscles, especially the thighs and buttocks.
  • Execution: Stand upright. Step backward with one foot and lower your body until both knees are bent at a 90-degree angle. Return to the starting position and alternate legs.

High Jumper

  • The high jumper is a vertical leap exercise where you jump as high as possible from a stationary position.
  • Objective: Boost cardiovascular health and strengthen leg and core muscles.
  • Execution: Stand with your feet hip-width apart, squat, and jump vertically, reaching your arms above.


  • The rower exercise imitates the rowing motion, focusing on the arms, shoulders, back, and core.
  • Objective: Strengthen the upper body and core muscles.
  • Execution: Sit on the ground with your legs extended. Pretend to “row” by pulling your hands back as if grabbing oars, then extending your arms forward.

Squat Bender

  • A squat bender is a combination exercise that involves a standard squat followed by a forward bend.
  • Objective: Work on the thighs, glutes, back, and hamstrings.
  • Execution: Perform a regular squat, then bend forward to touch your toes as you stand up.


  • The windmill exercise involves bending to the side and touching the opposite foot, targeting the obliques and hamstrings.
  • Objective: Improve flexibility and strength of the obliques and hamstrings.
  • Execution: Stand with your feet wide apart. Bend sideways at your waist, reaching one arm down to the opposite foot.

Forward Lunge

  • A forward lunge is a standard lunge where you step forward, targeting the quadriceps, hamstrings, and glutes.
  • Objective: Strengthen and tone the lower body, especially the thighs and buttocks.
  • Execution: Step forward with one foot from a standing position and lower your body until both knees are bent at a 90-degree angle. Return to the starting position and alternate legs.

Prone Row

  • The prone row is an upper-body exercise done in a horizontal (face-down) position, imitating the rowing motion.
  • Objective: Strengthen the back, shoulders, and arms.
  • Execution: Lie face down on a bench or stable surface. Holding a weight in each hand, pull the weights up in a rowing motion, squeezing the shoulder blades together.

Bent-leg body twist

  • A bent-leg body twist is a core exercise where you lie on your back with bent knees and rotate the legs from side to side.
  • Objective: Strengthen and tone the obliques and abdominal muscles.
  • Execution: Lie on your back with your knees bent and your feet flat on the floor. Keeping your shoulders on the ground, rotate your knees to one side and the other.


  • Push-ups are a classic bodyweight exercise where you push your body up from a prone position using your arms.
  • Objective: Strengthen the chest, shoulders, and triceps.
  • Execution: Start in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push yourself back to the starting position.

Thanks to these diverse preparation workouts, you won’t have a problem targeting various muscles, which regular exercises fail to do!

Army PRT Exercises

The following is a list of the PRT exercises and their respective cadences:

Army PRT ExercisesCadence
1. Bend and Reach5-10 repetitions, slow
2. Rear Lunge5-10 repetitions, slow
3. High Jumper5-10 repetitions, moderate
4. Rower5-10 repetitions, slow
5. Squat Bender5-10 repetitions, slow
6. Windmill5-10 repetitions, slow
7. Forward Lunge5-10 repetitions, slow
8. Prone Row5-10 repetitions, slow
9. Bent-leg Body Twist5-10 repetitions, slow
10. Push-up5-10 repetitions, moderate
Army Prep Dills

The slow cadence is beneficial as it ensures you maximize every workout. Beyond strength, these exercises also offer cardiovascular benefits.

Every exercise in the prep drill is designed to either stretch or strengthen various parts of the body.

  • Stretching helps improve flexibility, reduce the risk of injuries, and enhance the range of motion.
  • Strengthening: Focuses on building muscle strength, ensuring soldiers can 

Army PRT Exercises
Army PRT Exercises

Why are these PRT Exercises popular?

They are excellent warm-ups and stretching exercises.

  • Soldiers frequently participating in these drills will likely be well-prepared for the new physical fitness test, the Army Combat Fitness Test (ACFT).
  • Meeting the Army ACFT standards can be challenging and requires a lot of training; however, incorporating these PRT exercises into your daily routine will be efficient and effective in passing your ACFT with high scores.

As you can expect, these exercises are not something you want to do for a few days and then stop.

Instead, it’s a long-term program designed to:

  • Boost your physical readiness
  • Enhance your strength
  • Increase your stamina levels.

It’s a highly efficient program that many people, not only soldiers, appreciate and use to enhance their physical strength.

Muscle Worked

The Army PRT Preparation drill works on the following muscles:

ExercisePrimary Muscles Worked
Bend and ReachHamstrings, glutes, lower back, and quadriceps.
Rear LungeQuadriceps, hamstrings, glutes, and calf muscles.
High JumperQuadriceps, glutes, calves, and lower back.
RowerUpper back, shoulders, biceps, and hamstrings.
Squat BenderQuadriceps, hamstrings, glutes, lower back, and shoulders.
WindmillObliques, shoulders, and hamstrings.
Forward LungeQuadriceps, hamstrings, and glutes.
Prone RowUpper back, shoulders, and biceps.
Bent-leg Body TwistObliques, abdominals, and lower back.
Push-upChest (pectoral muscles), shoulders (deltoids), and triceps.


  • Location: Back of the thigh.
  • Function: Responsible for bending the knee and extending the hip.

Glutes (Gluteal Muscles)

  • Location: Buttocks.
  • Function: Involved in hip movement, specifically hip extension, and is vital for movement in the lower body.

Lower Back (Erector Spinae)

  • Location: Along the spine in the lower back.
  • Function: Essential for maintaining an upright posture and aiding in spinal extension.


  • Location: Front of the thigh.
  • Function: Mainly responsible for extending the knee and aids in hip flexion.

Calf Muscles (Gastrocnemius and Soleus)

  • Location: Back part of the lower leg.
  • Function: Involved in plantarflexion of the foot (pointing the toes) and bending the knee.

Upper Back (Includes muscles like Rhomboids and Trapezius)

  • Location: Upper and middle back region.
  • Function: Responsible for movements of the shoulder blades, like retraction and elevation.

Shoulders (Deltoids)

  • Location: Uppermost part of the arm, spanning the shoulder.
  • Function: Involved in various arm movements, like lifting and rotating.


  • Location: Front of the upper arm.
  • Function: Essential for elbow flexion and forearm rotation.


  • Location: Sides of the abdomen.
  • Function: Crucial for lateral flexion of the spine and rotation of the torso.


  • Location: Front of the torso, between the ribs and pelvis.
  • Function: Important for flexing the spine, protecting internal organs, and aiding in posture maintenance.

Chest (Pectoral Muscles)

  • Location: Front part of the chest.
  • Function: Involved in moving the shoulders forward (protraction) and moving the arms across the body.


  • Location: Back of the upper arm.
  • Function: Mainly involved in extending the elbow.


Army PRT drills are not just for soldiers. They’ve been recognized for their comprehensive coverage of the body’s muscles and their adaptability for individuals of all fitness levels.

Here’s a detailed breakdown of their benefits:

Versatility for All Ages

  • Age-agnostic: Due to its low repetition count, these drills can be tailored to fit individuals of different ages and physical capabilities.

Comprehensive Muscle Sculpting

  • Full Body Workout: The variety of exercises targets multiple muscle groups, ensuring a balanced workout for the entire body.

Efficient and Unique Routine

  • Quick and Effective: Unlike some workout routines that require extended sessions for effectiveness, the Army Prep Drill provides a concise yet effective routine.
  • Diverse Exercises: Exercises like the rower, bend and reach, and push-ups, break the monotony of regular routines, offering an engaging experience.

Targeted Exercises for Specific Muscle Groups

  • Rower: Primarily focuses on thighs, hips, lower legs, arms, shoulders, trunk, and back.
  • Bend and Reach: A great exercise for the hips, thighs, back, chest, and shoulders
  • Push-ups: A universally recognized exercise, push-ups offer benefits for the entire body, from the core to the arms.

Daily Physical Challenges

  • Routine Consistency: Performing the drill daily ensures that your body stays in top shape, ready to tackle physical challenges that may come your way.

Preemptive Safety Measures

  • Consultation: Before diving into the preparation workouts, especially if you’re new to exercising or have health concerns, it’s always a good practice to consult with a medical professional to ensure it’s safe for you.
Soldiers Doing The Bent Leg Body Twist


  • Adjusting to these exercises can be challenging initially.
  • Some exercises can be particularly challenging for novices.

Army Warm-Up Drills

They are sometimes referred to as warm-up exercises:

In my opinion, these Warm-Up Drills offer a robust set of calisthenic exercises, facilitating body sculpting according to one’s preferences.

  • For those aiming to enhance their strength, improve endurance, and maintain consistency in workouts, preparation exercises are an excellent choice.
  • It’s a routine one can incorporate daily, targeting most muscle groups. Starting with minimal reps and progressively increasing is recommended.
  • It’s a routine one can seamlessly integrate at home, eliminating concerns about missing any sessions.


  • Preparation Drills are a holistic approach to physical fitness, combining strength, flexibility, and endurance exercises. 
  • They present an excellent opportunity for individuals looking to incorporate a comprehensive workout routine into their daily lives. 
  • As with all exercise regimens, ensuring that it fits your health and physical capabilities is paramount.
George N.

Ojara Shadiki

Sunday 13th of August 2023

Thanks 👍👍👍

George N.

Saturday 7th of October 2023

No worries

CDT Duffy

Friday 27th of January 2023

This prep drill saved my life countless times I eat sleep and breath PREP DRILL!!!

forever love ARMY!!!!!!!! ;)


Thursday 2nd of March 2023

Lol who held you at gunpoint to say that