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.

Athlete performing barbell front rack step-up, elbows high, upright torso, front foot on box driving upward, cinematic gym lighting showing balance and power
Barbell Front Rack Step-Up

Barbell Front Rack Step-Up

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Athlete performing barbell lateral lunge, stepping wide to one side, barbell across shoulders, torso upright, cinematic gym lighting highlighting balance and mobility
Barbell Lateral Lunge

Barbell Lateral Lunge

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Athlete in deep Bulgarian split squat with barbell across shoulders, rear foot elevated on bench, front leg bent at 90 degrees, cinematic gym lighting highlighting balance and power
Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

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female athlete in deep barbell split squat, rear knee near floor, torso upright, barbell across shoulders, cinematic gym lighting showing balance and control
Barbell Split Squat

Barbell Split Squat

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Athlete performing barbell step-up on plyo box, bar across shoulders, strong upright posture, cinematic gym lighting showing balance, control, and strength
Barbell Step-Up

Barbell Step-Up

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Athlete performing barbell reverse lunge, rear knee near floor, torso upright, barbell across shoulders, cinematic gym lighting highlighting balance and strength
Barbell Reverse Lunge

Barbell Reverse Lunge

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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 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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