The traditional Back Squat. Hinge at the hips before the knee as if you are sitting down on a chair to initiate and complete the movement.

The Front Squat offers variation to the traditional squat, by holding the barbell infront of the head resting on the front of the shoulders. This exercise is important to master before initiating in any Olympic Clean movements, as it is the catching position.

The Matrix Squat challenges the lower limbs in by adopting hypertrophic techniques in contracting at 3 different lengths. The first part of the squat is a half squat, from the top half to the middle of a squat. Part 2 stresses the bottom half of a squat, from full squat range to half squat. Part 3 is a full squat.

The Split Squat exercise requires the body to be in a lunge position and to push the bar in and upwards motion like a squat. Depth is important in this exercise, the further or deeper the split the more proximal hamstring, adductor muscles are activated and strength at range is challenged. A great single leg exercise that is balanced by the opposing leg being on the floor.

By placing a small box under the front foot of a lunge changes the load on the gluteals and hamstrings dramatically. This exercise is brilliant for sprinters to develop strength and power from a sound anatomically correct technical position. This exercise is also a game changer for hamstring injury rehabilitation and injury prevention, as it challenges the proximal fibres and attachment points of the hamstring muscles. This High Box Lunge exercise can also be done with DB's or a Trap Bar.

The power developing Squat Jump is a simple loading exercise for those wanting to develop improvements in vertical jumping actions. The Jump Squat is also a controlled plyometric exercise to put stress through the lower limb when considering force absorption and force generation.

Overhead Squat is a difficult variation of the squat, that challenges balance and stability.

The Keppi Squat is a difficult variation which relies on shoulder balance and proprioception to control the banded weights dangling from the barbell in an overhead squat. Fantastic for shoulder control and mobility with the difficulty of the overhead squat motion.