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Turn and Lunge Exercise 2023

The Turn and lunge exercise is an effective workout that helps to make the body agile and prepares it for improved movement and flexibility.

  • After this exercise, you can lower, rotate, and raise your body effectively.
  • This exercise is so effective that it is also used in military movements.
  • The most attractive thing about the turn and lunge exercise is that you can easily practice it at home and do it independently.
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Army PRT Turning and Lunging

The turn and lunge is the first of the Conditioning Drill 2 Exercises. This exercise develops the agility needed to rotate, lower, and raise the body for effective direction changes during military movement drill exercises, the 300-Yard Shuttle Run, and individual movement techniques.

Here is a breakdown of the movement when conducted in a slow cadence.

Starting Position: 

Turn and Lunge Exercise
Turn and Lunge Exercise
  • Straddle stance with hands on hips

Cadence: 

  • SLOW

Count:

  1. On count one, Turn 90 degrees to the left, step with the left foot, and pivot on the ball of the right foot. Perform a forward lunge (facing the left) while reaching toward the ground with the right hand. The left arm swings rearward while the left hand reaches rearward at the left side of the body.
  2. On count two, Stand up, rotate to the right, and return to the starting position, stepping with the right foot and pivoting on the ball of the left foot.
  3. On count three, Turn 90 degrees to the right, stepping with the right foot and pivoting on the ball of the left foot. Perform a forward lunge (facing the right) while reaching toward the ground with the left hand. The right arm swings rearward, while the left arm reaches rearward at the right side of the body.
  4. On count four, Stand up, rotate to the left, and return to the starting position, stepping with the left foot and pivoting on the ball of the right foot.

Check Points:

  • On all counts, the lead and rear feet pivot when changing directions.
  • Keep the head in line with the spine throughout the exercise.
  • Down positions on counts 1 and 3 are similar to the forward lunge but with the hand down.

Precaution: 

  • N/A

Muscles worked by the Turn and Lunge Exercise.

Turning and lunging involve the muscles in the lower body and the core. The muscles mainly targeted in this variation of lunges are:

  • Hamstrings (back side of your thigh)
  • Quadriceps (front side of your thigh)
  • Calves
  • Hips
  • Glutes
  • Core muscles 

How to Turn and Lunge

Turn and lunge is a tricky exercise. You need to make sure that you balance your body and maintain perfect posture. Here is how you can do this exercise:

  • Stand upright with your feet apart per hip width, with both hands resting on your hips.
  • Take a turn towards the left side at an angle of 90 degrees while lowering your body and performing a forward lunge. Perform the lunge while pivoting on your right foot. Your right palm should touch the ground, while your left arm should be at the rear.
  • Stand up in the original position.
  • No, take a turn at the right side at a 90-degree angle in the same manner while performing a forward lunge. Perform the lunge while pivoting on your left foot.
  • Touch the ground with your right arm and keep the left arm at the rear.
  • Stand up and get back to your original position. 

Tips: 

Here are a few tips for doing the exercise perfectly:

  • When you turn around, always take a step with your left foot and pivot with your right foot.
  • Always ensure your head and spine are in line during the entire exercise. Never bow down. 

Benefits of Turn and Lunge

The turn and lunge exercise has many benefits, as follows:

  • It enhances core muscle strength through the turning movement.
  • It improves body posture.
  • It improves the flexibility of the lower body. 
  • It is a complete body workout that somewhat activates all body muscles.
  • It improves daily routine functions by enhancing the stability and strength of those muscles.

Drawbacks

Though the turn and lunge have a variety of benefits, there are also some drawbacks to this exercise, making it more challenging:

  • Considering you might lose balance, it’s a complex exercise, so you should practice it slowly to understand the movement.
  • If you do the exercise incorrectly, you can put too much pressure on your joints, which can cause pain.
  • You can sprain your ankles while turning around, so ensure your foot is firmly positioned. 
George N.
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