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Turn and Lunge

Pivot 90 degrees into a forward lunge with a reach to the ground, alternating sides.

Conditioning Drill 2, exercise 1 of 5

Demonstration

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

Turn and Lunge: official ATP 7-22.02 photo sequence (figure 5-11, CD2.1 Turn and Lunge) showing the positions of the exercise in order.
Figure 5-11. CD2.1 Turn and Lunge · ATP 7-22.02, p. 5-10 (opens the official PDF)

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

How to perform it

Conditioning Drill 2, exercise 1 of 5

Slow cadence (50 counts per minute)Complete 5–10 repetitions.

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. Turn 90 degrees left, pivoting on the right foot and stepping with the left, into a Forward Lunge. Reach the right hand to the ground between the legs as the left arm moves rearward. Keep the head in line with the spine.
  2. 2Count 2. Stand and rotate right to the starting position, stepping with the right foot and pivoting on the ball of the left.
  3. 3Count 3. Repeat count 1 to the right, stepping with the right foot and pivoting on the left.
  4. 4Count 4. Rotate left, pivoting on the right foot and stepping with the left, to the starting position.

ATP 7-22.02, para. 5-19, p. 5-9, Figure 5-11 (opens the official PDF)

What it develops

Develops the agility to rotate, lower, and raise the body for effective changes of direction.

Focus: Legs, Hips, Change of direction

Form

Drawn from the cited instructions.

Cues

  • Pivot on the rear foot and step with the lead foot.
  • Keep the head in line with the spine.