Movement Pattern

Squat

The Squat movement pattern is a cornerstone of human motion — bending the knees and hips to lower the body, then driving upward to stand tall. It strengthens the quads, glutes, hamstrings, and core while improving joint stability and balance.

Squats appear in countless forms: air squats, back squats, front squats, wall balls, and box jumps all share the same foundational pattern. A strong squat enhances performance in nearly every sport and functional task, from running to lifting.

Proper squat mechanics reinforce joint health, mobility, and power. Training this pattern across varying loads and tempos develops endurance and resilience—making it a must for RB100 athletes pursuing 100-rep challenges and functional conditioning goals.

Female Athlete performing barbell walking lunge mid-stride, barbell behind head across shoulders, upright torso, focus and control visible, cinematic gym lighting showing strength and motion
Barbell Walking Lunge

Barbell Walking Lunge

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Athlete performing barbell front rack lunge, elbows high, torso upright, front knee over ankle, cinematic gym lighting showing strength and control
Barbell Front Rack Lunge

Barbell Front Rack Lunge

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Athlete performing barbell thruster, driving from deep squat to full overhead lockout, explosive motion captured mid-drive, cinematic gym lighting highlighting power and precision
Barbell Thruster

Barbell Thruster

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Athlete performing kettlebell front rack squat, elbows high, upright posture, strong control at depth, cinematic gym lighting highlighting balance and focus
Kettlebell Front Rack Squat

Kettlebell Front Rack Squat

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Athlete driving a wall ball to a marked target, ball mid-air, strong upward extension, bright target ring visible
Wall Ball to Target

Wall Ball to Target

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Athlete in deep front squat, elbows high, upright torso, plates loaded, cinematic gym light
Barbell Front Squat

Barbell Front Squat

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Athlete performing dumbbell step-over on plyo box, focused expression, strong lighting showing control and balance, neutral gym background
Dumbbell Step-Over

Dumbbell Step-Over

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Athlete performing Bulgarian Split Squat with rear foot elevated on a bench, dumbbells in each hand, strong form, neutral lighting, focused expression
Bulgarian Split Squat

Bulgarian Split Squat

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Toned slight female athlete mid-thruster, dumbbells overhead, powerful extension, dynamic gym lighting
Dumbbell Thruster

Dumbbell Thruster

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Athlete holding wall sit position with calm focus, minimalist gym backdrop
Wall Sit

Wall Sit

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Athlete mid-air during box jump in a CrossFit-style gym
Box Jumps

Box Jumps

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Female athlete mid-burpee in a gym, sweat visible, dynamic lighting
Burpees

Burpees

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Athlete mid back squat, high-bar position, neutral spine, modern rack setup
Barbell Back Squat

Barbell Back Squat

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Athlete performing a wall ball throw in a modern gym, ball mid-air hitting target, dynamic lighting
Wall Balls

Wall Balls

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