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7 Foundational Movement – Squat Primary Muscle Groups – Glutes, Hamstring, Quadriceps Secondary Muscle Groups – Lower backPreparation:The Marine will stand on top of a box or bench and grasp a dumbbell in each hand. They will curl the dumbbells up so they are resting on the front of the shoulders with the upper arms parallel to the deck. The Marine will only have one foot on the box, the other will be hanging off the box.Execution:The Marine will drop the hips down toward the deck. As they are descending, they will keep the chest up and their foot flat on the box. Once the Marine reaches the bottom of their squat, they will press into the box and drive the hips back up to their starting position. The foot hanging off the box should not touch the deck.Common Mistakes: - Rounding out in the upper back - Not keeping the foot flat - Letting the knee cave in
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Marine Corps PTffdhamstringsSquatMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESQUADRICEPS
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