Learn the ATG Split Squat: Benefits, Technique, and Alternatives
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What Is an ATG Split Squat?
The ATG split squat, short for Ass to Grass split squat, is a deep split stance exercise where you lower yourself until your hamstring rests on your calf. This variation demands high ankle mobility, excellent hip stability, and strong leg muscles to perform safely and effectively.
It’s considered a more advanced version of the traditional split squat and is especially beneficial for athletes, lifters, and anyone looking to improve mobility and strength through a greater range of motion.
How to Do the ATG Split Squat
Start in a split stance, slightly wider than your regular split squat position.
Hinge slightly at the hips and begin lowering your body. Allow your lead knee to travel forward over your toes as you descend.
Continue until your hamstring rests on your calf. This is your ATG position, giving a deep stretch through the hips and quads.
Drive through your front foot, pushing your hips forward to return to the starting position.
Perform the desired reps, then switch legs.
Your knee travel will depend on your anatomy. People with shorter femurs may see less forward knee movement than those with longer femurs. Always prioritize form versus over load.
Muscles Worked During the ATG Split Squat
Quadriceps: Main driver of the upward movement.
Glutes: Stabilize the hips and assist in hip extension.
Hamstrings: Support knee stability and assist in control.
Hip Flexors: Stretched through the rear leg during the descent.
Core Muscles: Stabilize your torso throughout the lift.
Alternatives to the ATG Split Squat
Bulgarian Split Squat: Rear foot elevated to increase quad and glute activation.
Walking Lunge: Builds single-leg strength and dynamic stability.
Front Foot Elevated Split Squat: Improves range of motion without going fully ATG.
Cossack Squat: Enhances lateral mobility and adductor strength.
