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Forward Lunge

A short forward step into a lunge with the back straight, alternating legs.

Preparation Drill, exercise 7 of 10

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Forward Lunge: official ATP 7-22.02 photo sequence (figure 3-10, PD7 Forward Lunge) showing the positions of the exercise in order.
Figure 3-10. PD7 Forward Lunge · ATP 7-22.02, p. 3-7 (opens the official PDF)
Forward Lunge: official ATP 7-22.02 photo sequence (figure 13-3, STC3 Forward Lunge) showing the positions of the exercise in order.
Figure 13-3. STC3 Forward Lunge · ATP 7-22.02, p. 13-4 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

In the Preparation Drill

Preparation Drill, exercise 7 of 10

Slow cadence (50 counts per minute)

Starting position

Straddle Stance with hands on hips.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Step forward with the left leg until the left heel is 3–6 inches ahead of the right foot, bending the hips and knees to lunge forward with a straight back.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1 stepping forward with the right foot.

The ATP's printed steps end at count 3. Nothing has been added to fill the gap.

ATP 7-22.02, para. 3-10, p. 3-7, Figure 3-10 (opens the official PDF)

In Strength Training Circuit, station 3 (kettlebells)

Strength Training Circuit, station 3 (kettlebells)

Controlled pace (no cadence prescribed)One minute at station 3 of the Strength Training Circuit, resting or adjusting the weight if needed.

Starting position

Straddle Stance holding a kettlebell at each side with a neutral grip.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Movement

  1. 1Count 1. Step forward with the left leg, bending the left knee until the left thigh is parallel to the ground. Lean slightly forward from the waist so the kettlebells come to either side of the forward leg.
  2. 2Count 2. Reverse the movement to the starting position.
  3. 3Count 3. Repeat count 1, stepping forward with the right leg.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 13-5, p. 13-3 – 13-4, Figure 13-3 (opens the official PDF)

What it develops

Develops balance and leg strength and prepares for proper movement technique in lifts such as a litter carry.

Focus: Legs, Balance

Form

Drawn from the cited instructions.

Cues

  • Step so the lead heel lands 3–6 inches ahead of the rear foot.
  • Keep the back straight.

Common mistakes

  • Looking down.
  • Bringing the feet closer together.

Substitutions

Alternatives described in the cited publication, and how they differ.