ATG Split Squat: Master the Ultimate Leg Exercise

Did you know the ATG (Ass-to-Grass) split squat is a top lower body exercise? It’s getting more popular because it targets many muscles in the lower body.

This exercise works on the quadriceps, glutes, and hamstrings. The glutes, being the biggest muscle group, get a lot of work. Hamstrings help with leg movement, and core muscles keep you balanced.

Adductors, on the inside of the thigh, help keep the hip joint stable during the squat. Start with bodyweight and add more resistance as you get stronger and more stable.

What is the ATG Split Squat?

Definition and Key Features

The ATG (Ass-to-Grass) split squat is a deep version of the traditional split squat. It targets the quadriceps, hamstrings, glutes, and calves. This exercise needs good mobility and flexibility in the hips, ankles, and knees.

This exercise is special because you lower your body until your glutes almost touch the ground. You keep 90% of your weight on the front leg and 10% on the back leg. And, you pause at the bottom to really work the muscles.

Using a slant board or wedge can help with balance and movement in the squat. This version, called the front-foot-elevated ATG split squat, focuses more on hip flexion and works the glutes harder than the regular version.

The squat is a great exercise that can get harder by adding dumbbells or a barbell. This makes it more challenging and tests your stability and balance control.

Proper Form and Technique

To do the ATG (Ass to Grass) split squat right, start with one foot in front of the other in an extended split stance. Make sure the front foot is flat on the ground and the back foot is on its ball. Keep your torso straight and engage your core.

Lower the back knee to the ground, keeping most of your weight on the front foot. Go down until the back knee almost touches the ground. Then, push through the front foot to go back up to the start. Do this for reps on one side, then switch to the other.

This exercise works many muscles like the quadriceps, glutes, hamstrings, hip adductors, and core. Doing it right can help with hip, knee, and ankle mobility. It also builds lower body muscles and might reduce back and knee pain. It’s great for improving flexibility and is good for athletes, Olympic hopefuls, powerlifters, and bodybuilders.

Make sure to keep your torso straight and the front knee in line with the toes. Spread your weight evenly between your front and back legs. Don’t forget, not going deep enough or not spreading your weight right are common mistakes.

There are variations of the ATG squat, like the front-foot elevated version. These can work different muscles and help if the standard version is hard.

Adding the ATG split squat to your workout can be really helpful. It gives a unique strength boost and targets important muscles.

Benefits of the atg split squat

The ATG (Ass to Grass) split squat is a great exercise for your lower body. It boosts your flexibility and joint health. It helps move your hips, knees, and ankles more freely, lowering injury risks and improving joint function.

This exercise is also great for building muscles. It works on the quadriceps, glutes, and adductors. Plus, it engages your core, tibialis, and other muscles for a full lower body workout. You can make it harder by adding dumbbells or a weight vest.

Improved Flexibility and Joint Health

The ATG split squat is amazing for flexibility and joint health. It increases motion in your hips, knees, and ankles. This lowers injury risks and helps with joint function.

Lower Body Muscle Building

This exercise is perfect for building lower body muscles. It targets the quadriceps, glutes, and hamstrings for a balanced look. You can make it tougher by adding weights, like dumbbells or a weight vest.

Progressions and Variations

Mastering the ATG (Ass-to-Grass) split squat needs a step-by-step approach. Start with bodyweight ATG split squats to build a solid base. Focus on keeping good form and balance. As you get more confident and stable, add weights like the Bulgarian split squat and dumbbell or kettlebell-loaded ATG split squat.

Bodyweight to Weighted Variations

Start with bodyweight ATG quats, making sure you can go all the way down and stay in control. Once you’re good with bodyweight, slowly add weights using dumbbells or a barbell held in the goblet position⁷. This will push your lower body strength and balance even more.

Assisted and Elevated Variations

For those new to ATG squats or wanting a bigger challenge, assisted and elevated versions are great. Elevating your front foot on a step or platform helps with movement and balance. Or, use a resistance band or weight plate to help you out, focusing on proper form.

No matter the variation, always keep proper technique first to prevent injury and get the most out of the ATG split squat. Move through different ATG split squat progressions slowly to build up the strength, stability, and mobility needed for this tough yet rewarding exercise.

Common Mistakes and Corrections

Doing the ATG (Ass-to-Grass) split squat right is key to getting the most out of it and staying safe. But, many people make mistakes that can lessen the exercise’s benefits.

One big mistake is when the front knee doesn’t line up with the toes. This puts too much stress on the knee and limits how far you can move. To fix this, keep the front knee in line with the toes as you move.

Another mistake is leaning too far forward. This shifts your weight and weakens your core. It’s important to keep your torso upright to work the right muscles. Make sure your chest is up and your back is straight during the exercise.

Lastly, getting your leg position wrong can change what muscles you work and not work well. Try to stand with your legs in a way that lets your front and back legs line up right. Your front knee should be right over your front ankle.

By fixing these atg squat mistakes and making the right atg split squat form corrections, you can make this leg exercise work better. You’ll get more flexibility, better joint health, and stronger muscles in your lower body.

Conclusion

The ATG (Ass to Grass) split squat is a great exercise for your lower body. It works out many muscles at once, like the quadriceps, glutes, hamstrings, and calves. This makes sure you’re using your muscles fully.

Learning the right way to do it and slowly adding new moves can bring big benefits. You’ll get stronger legs, better flexibility, and more balance. It also helps build strength you can use in real-life activities.

Adding the ATG split squat to your workout can make your lower body exercises more complete. It’s good for both newbies and seasoned athletes. This exercise fits everyone’s fitness level, making it versatile and useful for many people.