The pause squat removes the stretch reflex from the full air squat — building raw bottom-position strength that transfers to every unilateral variation above T2.

The air squat is T2 — the foundational bilateral squat pattern at bodyweight. Here's what owning it actually looks like and why most people don't.

The Cossack squat trains lateral hip strength and adductor flexibility simultaneously — a movement almost no one does and everyone needs.

The Bulgarian split squat is T3 — rear foot elevated, front leg doing the work. The single-leg strength and hip flexor demand here are the direct path to the pistol squat.

The skater squat builds single-leg knee strength and quad dominance that neither the shrimp nor the pistol directly trains. And yes, Kip knows something about skating.

The shrimp squat is a single-leg squat with the rear foot held behind — building deep unilateral strength and balance that directly precedes the pistol squat.

The sumo squat trains the wide stance bilateral pattern — inner thigh loading, hip opening, and the adductor strength that feeds directly into Cossack and lateral movement work.

The pistol squat is T4 — one leg extended forward, squatting to full depth on the other. Here's the honest mechanics, the full prerequisite chain, and what it actually takes.