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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower backPreparation:The Marine will stand under the bar so that it runs across the back of the shoulders with a slight bend in the knees and feet hip width apart. They will extend the legs, lift the bar off the rack, and step back to clear the rack. They will then take a step forward so they are in a staggered stance with the heel of the rear foot off the deck.Execution:The Marine will drop their hips straight down between their feet, keeping the front foot flat and ensuring the knee stays behind the toes on the forward leg. From the bottom position they will drive their hips straight up to the starting position.Common Mistake: - Dropping the chest - Not getting a wide enough staggered stance - Letting the hips go forward and not straight down
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Marine Corps PTffdSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPSHASTRINGS
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