Video

Video by Capt. Matthew Holfinger

Single Leg Bound Hold

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:35

Lower Body Power
Primary Muscle Groups – Glutes, Hamstrings, Quadriceps
Secondary Muscle Groups – N/A
Preparation:
The Marine will start in the standing position with feet hip width apart.
Execution:
The Marine will jump out at a 45 degree angle as far as they can on one leg, landing softly and absorbing the force with their glute and hamstring. When the Marine lands on the deck they will hold the single leg stance for a 2 count. Then in the opposite direction they will drive off the leg that is on the ground at a 45 degree angle and land on the opposite leg.
Common Mistakes: - Landing on a locked out knee
- Not absorbing the force of the landing