Skip to Content

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


  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.

George N.