7 Foundational Movement – Hinge
Primary Muscle Groups – Glutes, Hamstring
Secondary Muscle Groups – Lower Back
Preparation:
The Marine will grasp two dumbbells with an overhand grip. They will stand up tall with shoulders blades down and back, while maintaining neutral head and spine making sure the dumbbells are held at mid-thigh.
Execution:
The Marine will lift one leg off the deck. They will lower the dumbbells toward the deck, while raising the lifted leg back behind and horizontal to the deck. Maintaining a straight back and the knee of the supporting leg slightly bent, the Marine will keep the hip and knee of the lifted leg extended throughout the movement. Once max load is felt in the glutes and hamstring, they will return to the original position by raising the torso and lowering the lifted leg.
Common Mistakes: - Rounding of the back
- Turning of the shoulders or hips
- Too much bend in the knee of the working leg
(Video by Capt. Matthew Holfinger)

свернуть