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7 Foundational Movement – Hinge Primary Muscle Groups – Glutes, HamstringsSecondary Muscle Groups – Lower Back Preparation: The Marine will execute a proper squat, grip the sandbag with a neutral grip (palms facing each other), and stand tall with feet, hips and shoulders positioned in a straight line. They will engage the shoulders by pulling them down and back, with the sandbag held at mid-thigh.Execution: The Marine will shift their weight on to the right or left leg. They will unlock the knee and hinge at the hips while raising the opposite leg horizontal to the deck. The Marine will maintain a flat back with shoulders and hips square to the deck. Once the hips stop moving to the rear the Marine will squeeze the glute and return to the starting position. Common Mistakes: - Rounding of the back - Turning of the shoulders or hips - Too much bend in the knee of the working leg
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Marine Corps PTffdhamstringsMarine Corps fitnessUSMC TCOMFFIForce FitnessUSMC TECOMGLUTESHINGE
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