the movement so the percentage of 1RM lifted for each phase respectively is more similar. Training with variable resistance squats is a technique used to increase speed and explosive power. Partial rep – Partial rep squats only move through a partial range of movement (PROM) when compared with full squats which move through a full range of movement (FROM). PROM for a squat usually means the higher stronger phase of a squat’s strength phase sequence (strength curve), but may also refer to just squatting for the lower weaker phase. When partial squats are used to strengthen the higher ROM this usually involves significantly increasing the weight in comparison to the weight used for a full squat. The percentage lifted of the stronger higher phase’s 1RM can therefore be increased and not limited by the requirement to move through the weaker lower range of movement e.g. a person lifts 100% of his 1RM for the higher stronger phase which is 150kg. If he did a full squat he would only have been able to do about 66% of his stronger phases 1RM because his 1RM for a full squat, including the weaker lower phase, is 100 kg. Training with heavier partial squats can help to improve general strength and power. It can also be more beneficial for sports and athletics as that ROM is more likely to be required in those activities i.e. it is rare to need to perform a full squat in sport, whereas partial squatting happens frequently. Partial squatting with a heavier weight than a full squat allows for can also help to improve a person’s 1RM for a full squat. When partial squatting only the lower phase this is usually to strengthen that relatively weak phase of the lift in order to overcome a sticking point i.e. a point a person gets "stuck" at and finds it difficult to progress past. It is commonly recommended that partial squats are best used in conjunction with full squats. Lunge Split squat – an assisted one-legged squat where the non-lifting leg is rested on the ground a few steps behind the lifter, as if it were a static lunge. Bulgarian split squat – performed similarly to a split squat, but the foot of the non-lifting leg is rested on a platform behind the lifter. Other Belt squat – is an exercise performed the same as other squat variations except the