The ATG split squat is a highly effective lower-body exercise that emphasizes mobility, strength, and flexibility. Popularized by strength coaches like Ben Patrick, this movement focuses on achieving deep knee flexion, promoting knee health, and building strength through an extended range of motion.
Here’s a guide on how to prepare for and perform the split squat correctly.
Preparation
Here are some preparations you can do:
Assess Your Mobility
Before diving into the ATG split squat, evaluate your flexibility and range of motion in your hips, knees, and ankles. This movement requires a significant amount of ankle dorsiflexion and hip mobility. Start with bodyweight lunges or supported split squats to gauge your readiness.
Warm Up
To prevent injury and optimize your workout, you need to warm up first. Incorporate dynamic stretches like walking lunges, hip flexor stretches, and calf stretches. Foam rolling your quads and calves can also help improve mobility.
Set Up Your Space
Choose a flat, non-slip surface. If you’re new to the split squat ATG or lack stability, place a stick, wall, or other support nearby for balance.
How to Perform the ATG Split Squat
Here are the movements and preparations for doing squats:
- Starting Position
Your front foot should be flat on the ground, while your back foot remains on its toes. Your upper body should be upright and your core should be engaged.
- Descent
Slowly lower your body, bending your front knee while keeping your back leg extended. Aim to bring your hamstring of the front leg as close as possible to your calf. Your front heel should stay planted, and your back knee may lightly graze the floor.
- Pause and Ascend
Pause at the bottom of the movement to ensure control and proper form. Push through your front heel to return to the starting position, maintaining an upright torso throughout.
- Repetitions
Perform 8-12 reps per leg, focusing on form over intensity. Beginners can start with 2-3 sets using bodyweight.
Doing split squats with ATG movements can improve leg muscle strength and improve my hip and knee mobility. This exercise helps me prevent injuries that are common in other physical activities, such as sports or weight training.
Overall, ATG Split Squat is an effective exercise to improve leg strength, flexibility, balance, and body stability. With regular practice, you will feel the benefits in your daily activities as well as in other physical exercises.
FAQs
What is an ATG Split Squat?
An ATG Split Squat (Ass to Grass) is a variation of the split squat where you lower your body as deeply as possible, aiming for full range of motion.
How do I perform an ATG Split Squat correctly?
Start in a split stance, with one leg forward and the other back. Lower your body deeply until your glutes nearly touch the floor.
What are the benefits of ATG Split Squat?
It improves leg strength, hip flexibility, balance, posture, and reduces injury risk by targeting stabilizing muscles and enhancing mobility.
Can beginners do the ATG Split Squat?
Yes, beginners can modify the depth and range of motion to build strength gradually, ensuring proper form before progressing to deeper squats.
