An official website of the United States government
Here's how you know
Official websites use .mil
A
.mil
website belongs to an official U.S. Department of Defense organization in the United States.
Secure .mil websites use HTTPS
A
lock (
lock
)
or
https://
means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.
Skip to main content (Press Enter).
Toggle navigation
U.S. Army Europe and Africa
"Sword of Freedom"
U.S. Army Europe and Africa
Search
Search this website:
Search
Search this website:
Search
Home
Who We Are
Installations
Leadership
Mission & History
Heroes of Two Nations
Staff Sections
U.S. Army Europe and Africa Band & Chorus
Units
What We Do
Competitions
Best Squad
Best Sniper
Best Warrior
Expert Field Medical Badge
European Best Medic
USAREUR-AF International Tank Challenge
Exercises
African Lion
Agile Spirit
Allied Spirit
Arctic Forge
Arcane Thunder
Combined Resolve
Defender Europe
Dynamic Front
Griffin Shock
Justified Accord
Noble Partner
Rapid Trident
ResoluteCastle
Saber Junction
Saber Strike
INNOVATION
Operations
Atlantic Resolve
Joint Multinational Training Group-Ukraine
Kosovo Forces Regional Command-East
NATO Enhanced Forward Presence
Outreach
WWII 80
D-Day
LANDEURO
Newsroom
Fact Sheets
Freedom of Information Act
Live Stream
News, Photos & Videos
Public Affairs Office
Releases & Advisories
Community
AFN Europe
Community Resource Guide
Customs
Employee Resources
Garrisons
Jobs, Interns & ADOS
Newcomers
Retired Soldiers
Stay Safe
Newcomers
Contact Us
Defender 25
Project Fly Trap
Playlist:
Latest Videos
Video by Capt. Matthew Holfinger
Player Embed Code:
<iframe width='500' height='300' scrolling='no' frameborder='0' style='border: none; overflow: hidden; width: 500px; height: 300px;' allowtransparency='true' src='https://www.dvidshub.net/video/embed/549282'></iframe>
Download
Embed
Share
Barbell Forward Lunge
U.S. Marine Corps Training and Education Command
June 6, 2017 | 0:31
7 Foundational Movement – Lunge
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – N/A
Preparation:
The Marine will un-rack the weight with the bar across the back of the shoulders and the feet hip width apart.
Execution:
The Marine will step forward with one foot and lower the hips to the deck. They will keep their chest up and the front foot flat on the deck with the knee over ankle. From the bottom of the motion the Marine will drive back up to the starting position in one motion.
Common Mistakes: - Letting the knee touch the deck on the rear leg
- Not dropping the hips drop straight down
- Not keeping the chest up
- Not keeping front foot flat when they drop the hips
More
Tags
Marine Corps PT
ffd
hamstrings
Marine Corps fitness
USMC TCOM
FFI
Force Fitness
USMC TECOM
GLUTES
QUADRICEPS
LUNGE
More
Up Next
Now Playing
Barbell Forward Lunge
2:11
REMARKS: Col. Mark Bush Takes Command of 173rd Airborne Brigade
11:57
Col. Joshua Gaspard Delivers Remarks as Col. Mark Bush Takes Command of 173rd Airborne Brigade
8:50
Maj. Gen. Andrew C. Gainey Delivers Remarks as Col. Mark Bush Takes Command of 173rd Airborne Brigade
1:57
7ATC Drops Live Grenades from a Drone
1:36
Defender Europe 25 Overview
3:04
Defender Europe 25 Overview
0:27
Defender Europe 2025 (Vertical)
0:57
REEL: 41st FAB conducts MLRS live fire in Romania during Saber Guardian 25
0:27
Defender Europe 2025
1:04
2025 Best Squad Competition (Vertical)
0:45
REEL: Defender 25 Overall Showcase Reel
1:00
This is USAREUR-AF June 2025
1:03
2025 Best Squad Competition (Vertical)
0:57
2025 Best Squad Competition
More Videos