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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower backPreparation: A Marine will lift their partner to the fireman’s carry position. The Marine performing the squat will be standing tall with the feet hip width apart and the core engaged. The Marine being carried will use the free hand to support the lumbar curve of the other Marine’s lower back.Execution:The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”. As they descend, they will keep the chest up and the feet flat on the deck. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position.Common Mistakes: - Dropping the chest - Letting the partner on the back drape on the shoulders - Not keeping feet flat
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Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS
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