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Rear Lunge

A long step back onto the ball of the foot. Performed for repetitions in the Preparation Drill and as a held stretch in the Recovery Drill.

Preparation Drill, exercise 2 of 10Recovery Drill, exercise 2 of 8

Demonstration

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

Rear Lunge: official ATP 7-22.02 photo sequence (figure 3-2, PD2 Rear Lunge) showing the positions of the exercise in order.
Figure 3-2. PD2 Rear Lunge · ATP 7-22.02, p. 3-2 (opens the official PDF)
Rear Lunge: official ATP 7-22.02 photo sequence (figure 3-3, PD2 Proper technique to execute the Rear Lunge) showing the positions of the exercise in order.
Figure 3-3. PD2 Proper technique to execute the Rear Lunge · ATP 7-22.02, p. 3-2 (opens the official PDF)
Rear Lunge: official ATP 7-22.02 photo sequence (figure 16-2, RD2 Rear Lunge) showing the positions of the exercise in order.
Figure 16-2. RD2 Rear Lunge · ATP 7-22.02, p. 16-2 (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 2 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. Keeping hands on hips, take an exaggerated step back with the left leg and touch down on the ball of the foot directly behind the start. The heel stays off the ground; lower further if you do not feel a stretch in the front of the left hip and thigh.
  2. 2Count 2. Return to the starting position, keeping the same foot width as the Straddle Stance.
  3. 3Count 3. Repeat count 1 with the right leg.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 3-4, p. 3-2, Figures 3-2 and 3-3 (opens the official PDF)

In the Recovery Drill

Recovery Drill, exercise 2 of 8

Held position, on commandHold each side 20–30 seconds.

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)

Commands and movement

  1. 1READY, STRETCH. Take an exaggerated step back with the left leg onto the ball of the foot, directly behind the start, to stretch the front of the left thigh and hip. Keep the back straight and the gaze forward. Hold 20–30 seconds.
  2. 2STARTING POSITION, MOVE. Return to the starting position.
  3. 3READY, STRETCH. Repeat with the right leg, holding 20–30 seconds.
  4. 4STARTING POSITION, MOVE. Return to the starting position.

ATP 7-22.02, para. 16-4, p. 16-2, Figure 16-2 (opens the official PDF)

What it develops

Promotes flexibility, strength, and balance in the hip and leg, preparing for taking cover and kneeling firing positions. In the Recovery Drill it stretches the front of the thigh and hip.

Focus: Hip, Front of thigh, Balance

Form

Drawn from the cited instructions.

Cues

  • Touch down on the ball of the rear foot, directly behind the starting position.
  • Keep the same foot width when you return to the Straddle Stance.
  • In the Recovery Drill, keep the back straight and eyes forward.