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Athlete progressing through an overhead squat assessment, back squat, deficit reverse lunge and Bulgarian split squat with technical coaching.
Advanced Workshop

Advanced Squat
And
Knee-Dominant Workshop

Advanced technical coaching for the squat and knee-dominant exercises in a small-group setting.

Across two focused 60-minute sessions, assess and refine your squat technique, then develop the control, stability and movement quality required for lunges, split squats and other knee-dominant exercises, with a maximum of just 2 participants for focused individual feedback.

2 Sessions 120 Min £30 Max 2

£30.00

BOOK THIS WORKSHOP
BEYOND THE SQUAT

One Movement Is Only the Beginning.

The squat is a fundamental lower-body movement, but effective knee-dominant training goes much further.

This workshop starts with your squat, assessing how you set up, move and control the exercise, before expanding into lunges, split squats and other knee-dominant patterns.

You’ll explore how changes in stance, range of motion, stability and loading influence the movement, helping you understand not only how to perform an exercise, but why and when to use it.

Personal trainer coaching a dumbbell lunge during an advanced knee-dominant training workshop
01 · ASSESS

Start With Your Movement

Assess how you currently squat and identify where technique, mobility, stability or control may be influencing the movement.

02 · EXPLORE

Go Beyond One Pattern

Work with squat, lunge and split-squat variations to understand how changes in position, stance and range of motion alter the demands of the exercise.

03 · APPLY

Make Better Training Choices

Learn how to select and adapt knee-dominant exercises according to your movement, ability and training goals.

THE WORKSHOP

Two Sessions. Two Different Training Priorities.

Start by refining your squat, then build on those foundations through lunges, split squats and other knee-dominant movements.

01
SESSION ONE
ASSESS UNDERSTAND REFINE

Build the Squat Foundation

We begin with your current squat, looking at how you set up, move and control the exercise before refining the areas that matter for your individual movement.

WE'LL WORK ON
  • Stance and foot position
  • Setup and bracing
  • Balance and weight distribution
  • Ankle, knee and hip interaction
  • Depth and movement control
  • Appropriate squat variations
SESSION OUTCOME

A clearer understanding of your squat and the adjustments that can improve how you perform it.

02
SESSION TWO
REFINE EXPAND APPLY

Refine, Then Progress Beyond the Squat

We first refine your back squat using the adjustments from Session One, then progress into lunges, split squats and other knee-dominant variations.

WE'LL WORK ON
  • Back squat technique and refinement
  • Loading and movement control
  • Lunge and split-squat variations
  • Stance and stride adjustments
  • Unilateral balance and stability
  • Exercise selection and progression
SESSION OUTCOME

A more refined back squat and greater confidence applying effective knee-dominant training across different exercises. .

WHAT'S INCLUDED

Everything You Need to Refine and Progress.

Two connected sessions combine technical assessment, practical coaching and individual feedback, helping you improve your squat and apply the same principles across knee-dominant training.

TECHNICAL ASSESSMENT
01

Understand Your Squat

We assess how you set up, move and control the squat, identifying the technical adjustments most relevant to your individual movement.

  • Setup and stance
  • Balance and control
  • Mobility and stability
  • Individual technique feedback

ASSESS · UNDERSTAND · REFINE

02
BACK-SQUAT REFINEMENT

Improve the Main Lift

Return to the back squat in Session Two and refine the technique, positioning and loading adjustments identified during your first session.

TECHNIQUE · CONTROL · LOADING

03
KNEE-DOMINANT TRAINING

Progress Beyond the Squat

Explore lunges, split squats and other knee-dominant variations while learning how stance, stride and range of motion change the exercise.

LUNGES · SPLIT SQUATS · VARIATIONS

04
INDIVIDUAL APPLICATION

Make Better Training Choices

Learn how to select, adapt and progress knee-dominant exercises according to your movement, ability and training goals.

SELECT · ADAPT · PROGRESS

TWO SESSIONS · ONE CONNECTED PROGRESSION

WHO IT’S FOR

For Lifters Ready to Improve Their Lower-Body Training.

Designed for people who already have some experience with squatting and want focused coaching to refine their technique, improve control and progress confidently into other knee-dominant exercises.

01 · ALREADY SQUATTING

Refine Your Current Technique

Improve your setup, positioning and control while identifying the adjustments most relevant to your individual squat.

02 · TECHNIQUE LIMITATIONS

Understand What Is Holding You Back

Explore whether mobility, stability, balance or movement strategy is affecting your squat and learn how to address it.

03 · READY TO PROGRESS

Move Beyond the Back Squat

Develop greater confidence with lunges, split squats and other knee-dominant variations through coached practice.

04 · SEEKING CLARITY

Make Better Exercise Choices

Learn how to select and adapt squat and knee-dominant exercises according to your movement, ability and training goals.

WHY TRAIN WITH NIKOS

Experience Behind Every Workshop.

These workshops combine decades of coaching experience with practical, hands-on instruction, helping you understand the skill, practise it correctly and leave with greater confidence.

Personal trainer Nikos Moumouris in the gym
YOUR COACH

Nikos Moumouris

Strength & Conditioning Coach
Nutrition · Physique Coaching

30+ YEARS · EXPERIENCE

Experience That Shapes the Coaching

This workshop combines decades of coaching experience with practical, hands-on instruction, helping you refine your technique, understand your movement and train with greater confidence.

QUALIFIED · EXPERTISE

More Than Demonstrating an Exercise

A background in Physical Education and Sport Science, Strength & Conditioning and specialist coaching provides the foundation for clear, technically informed instruction.

INDIVIDUAL · COACHING

Small Group. Individual Coaching.

With a maximum of two participants, I can closely observe how you move, identify what needs attention and provide feedback specific to you.

UNDERSTAND · APPLY

Learn the Why, Not Just the How

The goal isn’t simply to copy a movement. You’ll develop a clearer understanding of what you’re doing and how to apply it confidently in your own training.

FREQUENTLY ASKED QUESTIONS

Questions Before You Book?

Everything you need to know before booking the Advanced Squat & Knee-Dominant Workshop.

Do I need previous squat experience?

Yes. This is an advanced workshop designed for people who already have some experience with squatting and resistance training. You don’t need perfect technique, but you should be familiar with the basic squat movement.

Session One assesses your squat and begins refining your setup, technique and movement control. Session Two returns to the back squat to reinforce those adjustments before progressing into lunges, split squats and other knee-dominant exercises.

The workshop is limited to a maximum of 2 participants, allowing more time for individual observation, technical feedback and coached practice.

The workshop includes two 60-minute sessions, giving you 120 minutes of focused coaching in total.

You should have some familiarity with squatting, but you don’t need to be an experienced lifter. The workshop is designed to identify where you are now and refine your technique from there.

No. The back squat is an important part of the workshop, but you’ll also work with lunges, split squats and other knee-dominant movements to develop a broader understanding of lower-body training.

Each session costs £30 per participant. The complete workshop includes two 60-minute sessions, for a total cost of £60.

You can use the reschedule or cancellation options provided with your booking confirmation, subject to the booking conditions.

READY TO PROGRESS?

Refine your squat, strengthen your technique and build greater confidence across knee-dominant training with two focused coaching sessions.

Book Your Workshop

2 SESSIONS · 60 MIN EACH · £30 PER SESSION · MAX 2