ATG split squats are a lower-body exercise that combines deep knee flexion, hip mobility, balance, and single-leg strength. Popularized by the ATG (Athletic Truth Group) training approach, this exercise emphasizes moving through a deep, controlled range of motion while keeping the front heel grounded. Whether you want stronger legs, better mobility, or improved squat performance, ATG split squats can be a useful addition to your workout routine.
What Are ATG Split Squats?
ATG split squats are a deep split-squat variation in which the front knee travels forward over the toes while the hips lower toward the floor. ATG stands for “Ass to Grass,” referring to the deep bottom position of the movement.
Unlike conventional split squats, this variation emphasizes greater knee flexion and ankle mobility while maintaining balance and control.
The exercise primarily targets the quadriceps, glutes, and other muscles involved in stabilizing the lower body. It can be performed using body weight, dumbbells, or additional resistance after developing sufficient mobility and technique.
Why Do ATG Split Squats Matter?
ATG split squats matter because they train lower-body strength while challenging mobility, balance, and control through a deep range of motion.
Some potential benefits include:
- Quadriceps development: Places considerable demands on the quadriceps through deep knee flexion.
- Ankle mobility: Challenges the ankle’s ability to move forward while keeping the heel grounded.
- Hip mobility: Trains the hips through a relatively deep position.
- Single-leg strength: Develops strength and coordination on each side independently.
- Balance and stability: Requires control from the hips, knees, ankles, and core.
- Movement control: Encourages controlled strength through a larger range of motion.
However, deeper movement is not automatically better for everyone. Your range of motion should match your current mobility, strength, and comfort.
What Muscles Do ATG Split Squats Work?
ATG split squats primarily target the quadriceps while also engaging several supporting muscles.
1. Quadriceps
The quadriceps are the main muscles involved in extending the knee. The deep position of ATG split squats makes them work hard to control and drive the body upward.
2. Glutes
The gluteus maximus helps extend the hip as you rise from the bottom position. The glutes also contribute to pelvic stability.
3. Hamstrings
The hamstrings assist with hip control and contribute to lower-body stability throughout the movement.
4. Calves
The calf muscles help stabilize the ankle and control the forward movement of the knee.
5. Core Muscles
Your abdominal and trunk muscles work to maintain an upright, balanced position during each repetition.
How to Perform ATG Split Squats Correctly
ATG split squats should be performed slowly, with the front foot flat and the front knee moving forward as your hips descend.
Follow these steps:
- Set your stance: Stand with one foot forward and the other foot behind you in a split stance.
- Position your feet: Keep the entire front foot grounded while the rear heel stays raised.
- Maintain your posture: Keep your torso relatively upright and brace your core.
- Lower your body: Slowly bend both knees and allow the front knee to travel forward over the toes.
- Reach a comfortable depth: Lower your rear knee toward the floor while maintaining balance and front-foot contact.
- Push upward: Drive through your front foot to return to the starting position.
- Repeat: Complete your repetitions before switching legs.
Important: Your front knee is allowed to travel beyond your toes in this exercise. However, the movement should be introduced gradually, without forcing your ankle or knee into an uncomfortable position.
ATG Split Squat Progressions for Beginners
ATG split squats can be challenging for beginners because they require ankle mobility, leg strength, balance, and control. Progressing through easier variations can make the exercise more manageable.
1. Supported Split Squat
Hold a wall, chair, or stable rack while performing a shallow split squat. This helps you develop balance and learn the movement pattern.
2. Elevated Front-Foot Split Squat
Place your front foot on a small, stable elevation to adjust the movement and explore a comfortable range of motion. Use a height that allows you to maintain control.
3. Assisted ATG Split Squat
Hold a stable support and gradually increase your depth as your strength and mobility improve.
4. Bodyweight ATG Split Squat
Once you can perform the movement with control, try the full comfortable range without assistance.
5. Weighted ATG Split Squat
After developing sufficient strength and technique, hold dumbbells at your sides to increase resistance.
ATG Split Squats vs Bulgarian Split Squats
ATG split squats and Bulgarian split squats are both unilateral lower-body exercises, but they use different setups and movement demands.
| Feature | ATG split squat | Bulgarian split squat |
|---|---|---|
| Rear foot | Positioned on the floor | Elevated on a bench |
| Front knee | Travels forward considerably | Depends on stance and technique |
| Main emphasis | Deep knee flexion and mobility | Single-leg strength and muscle development |
| Balance demand | Moderate to high | Often higher |
| Equipment | Bodyweight or dumbbells | Bench and optional weights |
| Difficulty | Challenging | Challenging |
Which should you choose?
Choose ATG split squats if you want to train deep knee flexion and controlled ankle mobility. Choose Bulgarian split squats if you want a rear-foot-elevated variation for developing unilateral leg strength.
Both exercises can be useful in a balanced lower-body training programme.
Full Body Bulgarian Bag Workout
ATG Split Squats and Knee Health: What Does Research Say?
ATG split squats can train the lower body through deep knee flexion, but they should not be considered a guaranteed method of preventing or treating knee injuries.
A biomechanical review of squatting explains that moving the knee forward increases the knee flexion moment and changes the demands placed on the quadriceps and knee joint. PMC+1
Research examining split-squat variations also shows that changing stance length and joint positioning can alter the movement demands placed on the knees and hips. PMC+1
Keep these principles in mind:
- Build depth gradually.
- Start with bodyweight before adding resistance.
- Maintain a stable front foot.
- Avoid forcing painful ranges of motion.
- Increase training volume according to your recovery.
If you have an existing knee injury, recent surgery, or persistent knee pain, seek advice from a qualified healthcare professional before attempting deep split squats.
Common ATG Split Squat Mistakes to Avoid
Avoiding these mistakes can help you perform ATG split squats more safely and effectively.
1. Lifting the Front Heel
Your front heel should remain grounded throughout the movement. If it lifts, reduce your depth or work on ankle mobility.
2. Using Excessive Weight
Starting with heavy dumbbells can compromise your balance and movement control. Master the bodyweight variation first.
3. Rushing the Movement
Perform each repetition slowly and deliberately. Avoid bouncing out of the bottom position.
4. Taking an Incorrect Stance
An excessively short or long stance may make it difficult to maintain balance. Adjust your foot placement until you can move comfortably.
5. Allowing the Knee to Collapse Inward
Keep your front knee tracking in line with your foot. Avoid letting it collapse inward during the movement.
6. Forcing Maximum Depth
Not everyone has the same mobility or training experience. Gradually improve your range instead of forcing your body into the deepest position immediately.
How Many ATG Split Squats Should You Do?
The appropriate number of ATG split squats depends on your training experience, strength, and recovery.
Here is a practical starting guide:
| Training level | Sets per leg | Repetitions |
|---|---|---|
| Beginner | 2 | 6–8 |
| Intermediate | 3 | 8–10 |
| Advanced | 3–4 | 8–12 |
These are general training suggestions, not scientifically established optimal prescriptions.
Training tips:
- Start with bodyweight.
- Rest approximately 60–120 seconds between sets.
- Train both legs evenly.
- Maintain controlled repetitions.
- Increase resistance only when your technique is consistent.
How to Include ATG Split Squats in Your Leg Workout
ATG split squats can be included in a lower-body workout alongside other exercises targeting the quadriceps, hamstrings, glutes, and calves.
Here is an example routine:
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight or weighted ATG split squat | 3 | 8–10 per leg |
| Goblet squat | 3 | 10–12 |
| Romanian deadlift | 3 | 10–12 |
| Standing calf raises | 3 | 12–15 |
| Glute bridges | 3 | 12–15 |
Adjust the routine according to your fitness level and recovery.
Conclusion
ATG split squats are a challenging lower-body exercise that combines quadriceps strength, deep knee flexion, ankle mobility, and single-leg stability.
They can be useful for people who want to improve lower-body strength and become more comfortable training through deeper ranges of motion. Start with assisted or bodyweight variations, prioritize proper technique, and gradually increase your range of motion and resistance.
Consistency and controlled progression are more important than achieving maximum depth immediately.
FAQs
What does ATG mean in ATG split squats?
ATG stands for “Ass to Grass,” referring to the deep squat position used in this training approach.
Are ATG split squats good for building quadriceps?
Yes, ATG split squats train the quadriceps through deep knee flexion and can contribute to muscle development when performed with appropriate resistance and training volume.
Should your knee go over your toes during ATG split squats?
Yes. Forward knee travel is a defining feature of this exercise. However, progress gradually and keep your heel grounded.
Can beginners do ATG split squats?
Yes, beginners can work toward ATG split squats using assisted variations and a comfortable range of motion before progressing to full bodyweight repetitions.
Do ATG split squats improve ankle mobility?
They can help develop ankle dorsiflexion capacity because the front knee travels forward while the heel remains grounded.
Are ATG split squats better than Bulgarian split squats?
Neither is universally better. ATG split squats emphasize deep knee flexion, while Bulgarian split squats provide a rear-foot-elevated unilateral training variation.
Can ATG split squats hurt your knees?
They can cause discomfort if you use excessive resistance, force an uncomfortable range, or progress too quickly. Adjust the movement to your current capacity.
How often should I do ATG split squats?
One or two sessions per week can be a practical starting point, depending on your overall leg-training volume and recovery.
Sources
- Song et al. (2023). Effects of Step Lengths on Biomechanical Characteristics of Lower Extremity During Split Squat Movement. Frontiers in Bioengineering and Biotechnology.
- A Biomechanical Review of the Squat Exercise: Implications for Clinical Practice. International Journal of Sports Physical Therapy. (2024).
- Joint Angles of the Ankle, Knee, and Hip and Loading Conditions During Split Squats. (2014).
- Impact of the Deep Squat on Articular Knee Joint Structures, Friend or Enemy? A Scoping Review. (2024).
Disclaimer: This article is for informational and educational purposes only and is not a substitute for personalized medical advice. Consult a qualified healthcare professional before making significant changes to your diet, exercise routine, or supplement use.