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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, take a small step back to clear the rack, and place their feet together. When looking from the side, the shoulders, hips, knees, and ankles will form a straight line. Execution:The Marine will take a step to one side placing the feet hip width apart while simultaneously dropping the hips down toward the deck. They will go to the bottom of their squat and in one motion drive back up to the starting position.Common Mistakes: - Stepping out too far - Not having the toes on both feet pointing forward - Dropping the chest forward - Not making it all one motion both on the down and up
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Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS
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