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Barbell Bulgarian Split Squat

March 17, 2017 | 0:37

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower back
Preparation:
The Marine will place a bar across the back of their shoulders. Depending on their height and flexibility, the Marine will use an 18 to 24” box. The Marine will place the back foot on top of the box, keeping the feet in line with the hip joint.
Execution:
The Marine will drop their hips straight down, keeping the front foot flat and the knee 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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Barbell Bulgarian Split Squat

7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower back Preparation: The Marine will place a bar across the back of their shoulders. Depending on their height and flexibility, the Marine will use an 18 to 24” box. The Marine will place the back foot on top of the box, keeping the feet in line with the hip joint. Execution: The Marine will drop their hips straight down, keeping the front foot flat and the knee 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

March 17, 2017

0:37

Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS

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Barbell Bulgarian Split Squat

March 17, 2017 | 0:37

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