ATG Split Squat: Mastering Form, Benefits, and Progressions

How Do You Do a Split Squat ATG?

Achieving an "Ass-to-Grass" (ATG) split squat involves maximizing the range of motion while maintaining proper form, requiring significant mobility in the hips and ankles, along with robust unilateral leg strength and core stability.

Understanding the "ATG" in Split Squats

The term "ATG" or "Ass-to-Grass" refers to performing a squat or lunge variation to its deepest possible point, where the hips descend as close to the ankles as anatomical mobility allows, without compromising spinal integrity or joint health. In the context of a split squat, this typically means the front thigh descends well past parallel to the floor, and the back knee comes very close to, or lightly touches, the ground, while the front heel remains firmly planted. This extreme depth significantly increases the demand on the quadriceps, glutes, and hip flexors, promoting greater muscle activation and improved joint mobility over time.

Musculature Engaged

The ATG split squat is a potent unilateral exercise that comprehensively targets the lower body and core:

• Primary Movers (Front Leg):
  • Quadriceps: Vastus medialis, vastus lateralis, vastus intermedius, rectus femoris (knee extension, hip flexion).
  • Gluteus Maximus: (Hip extension, external rotation).
  • Adductor Magnus: (Hip extension, adduction).
• Stabilizers (Front Leg):
  • Gluteus Medius & Minimus: (Hip abduction, stabilization).
  • Hamstrings: (Assists hip extension, knee flexion stabilization).
• Stabilizers (Rear Leg):
  • Hip Flexors (Rectus Femoris, Iliopsoas): Stretched at the bottom, contributing to hip stability.
• Core Musculature:
  • Rectus Abdominis, Obliques, Erector Spinae: Maintain spinal rigidity and prevent excessive torso lean or rotation.

Benefits of ATG Split Squats

Pursuing the ATG split squat offers several distinct advantages for strength, mobility, and injury prevention:

• Enhanced Muscle Hypertrophy and Strength: The extended range of motion places muscles under tension for a longer duration and at deeper, often weaker, joint angles, stimulating greater adaptation, particularly in the quads and glutes.
• Improved Hip Mobility: The deep squat position actively stretches the hip flexors of the rear leg and challenges the mobility of the front hip, contributing to better overall hip joint health and range of motion.
• Increased Ankle Dorsiflexion: Achieving depth with the front heel down demands good ankle mobility, which can improve squat mechanics in other exercises.
• Better Unilateral Stability: The exercise inherently challenges balance and coordination, strengthening the smaller stabilizing muscles around the hip and knee.
• Reduced Muscle Imbalances: By working each leg independently, ATG split squats can help identify and correct strength and mobility discrepancies between limbs.
• Carryover to Athletic Performance: Improved single-leg strength, balance, and mobility are crucial for activities like running, jumping, and changing direction.

Prerequisites for ATG Split Squats

Before attempting ATG split squats, ensure you have adequate:

• Hip Flexor Flexibility: For the rear leg to extend without excessive lumbar arching.
• Ankle Dorsiflexion: For the front knee to track forward over the toes without the heel lifting.
• Core Strength: To maintain a neutral spine throughout the movement.
• Unilateral Leg Strength: To control the descent and powerfully ascend.

If these prerequisites are lacking, incorporate specific mobility drills and regressions (see below) before progressing to full ATG depth.

Step-by-Step Guide to the ATG Split Squat

To perform an ATG split squat with optimal form:

1. Starting Position:

   • Stand tall with your feet hip-width apart.
   • Take a large step forward with one leg, establishing a staggered stance. Your front foot should be far enough forward that when you descend, your front knee can track over your toes without your heel lifting, and your rear knee can approach the floor without your front knee going excessively far past your toes.
   • Distribute your weight evenly, with the majority of your weight over the front foot's midfoot/heel, and the ball of your back foot on the ground.
   • Maintain an upright torso, shoulders back and down, and core engaged. Hands can be on your hips, clasped in front, or holding light dumbbells.

2. Descent:

   • Initiate the movement by bending both knees simultaneously, lowering your hips straight down towards the floor.
   • Focus on keeping your torso upright, avoiding excessive forward lean. A slight natural forward lean is acceptable.
   • Allow your front knee to track directly over your midfoot, ideally aligning with your second and third toes. It's okay for the knee to go slightly past the toes if your heel remains down and there's no pain.
   • Keep your front foot firmly planted, especially your heel.
   • Allow your back knee to descend towards the floor, controlling the movement.

3. Bottom Position (ATG):

   • Continue descending until your front thigh is well past parallel to the floor, and your back knee is just hovering above or lightly touching the ground.
   • At this point, you should feel a deep stretch in the hip flexors of your rear leg and significant tension in the quadriceps and glutes of your front leg.
   • Ensure your spine remains neutral, and your core is actively engaged to prevent rounding of the lower back.

4. Ascent:

   • Drive powerfully through the heel and midfoot of your front leg to push yourself back up to the starting position.
   • Maintain control and an upright torso throughout the ascent.
   • Avoid pushing off excessively with your back leg; the primary drive should come from the front leg.
   • Fully extend your hips and knees at the top, squeezing your glutes.

5. Breathing:

   • Inhale on the descent.
   • Exhale powerfully on the ascent, often with a slight brace of the core.

Common Mistakes and How to Correct Them

• Lack of Depth (Not Truly ATG):
  • Correction: Work on hip flexor mobility for the rear leg and ankle dorsiflexion for the front leg. Start with a shorter range of motion and gradually increase depth.
• Front Heel Lifting:
  • Correction: Improve ankle dorsiflexion. You can temporarily place a small weight plate under your front heel to assist, but prioritize mobility work. Ensure your stance isn't too short.
• Excessive Forward Torso Lean:
  • Correction: Strengthen your core and glutes. Focus on maintaining an upright posture by thinking about lifting your chest. It might also indicate weak quads requiring more emphasis on hip hinge.
• Knee Valgus (Knee Collapsing Inward):
  • Correction: Strengthen hip abductors (glute medius/minimus). Actively push your front knee outward slightly, aligning it with your toes. Use resistance bands around the knees for feedback.
• Loss of Balance:
  • Correction: Shorten your stance slightly, focus on a fixed point, and engage your core. Start with bodyweight and progress slowly.
• Rounding the Lower Back:
  • Correction: Strengthen your core, particularly the deep stabilizers. Focus on maintaining a neutral spine throughout the movement. This might also indicate tight hamstrings or glutes.

Progressions and Regressions

Regressions (If ATG is Challenging):

• Elevated Front Foot: Placing your front foot on a low step or plate can increase the effective range of motion without requiring immediate full ankle dorsiflexion.
• Shorter Range of Motion: Practice split squats to a depth where you can maintain perfect form, gradually increasing depth over time.
• Holding Support: Use a wall, rack, or TRX for balance assistance while you master the movement pattern.
• Bulgarian Split Squat: While often considered a progression, using a lower rear foot elevation can sometimes feel more stable for some individuals than a standard split squat, allowing for better depth control.

Progressions (Once ATG is Mastered):

• Add External Load: Hold dumbbells in each hand, use a goblet squat position with a kettlebell, or progress to a barbell on your back (rear-foot elevated split squat for barbells is common).
• Tempo Training: Slow down the eccentric (lowering) phase to increase time under tension and control.
• Pause Reps: Pause at the bottom of the ATG position for 2-3 seconds to further challenge strength and stability.
• Deficit Split Squat: Elevate your front foot on a box to allow for an even greater range of motion, challenging hip mobility and strength further.

When to Incorporate ATG Split Squats

ATG split squats can be a foundational exercise in any strength training program focused on lower body development, mobility, and unilateral strength. They are particularly beneficial for:

• Athletes: To improve single-leg power, balance, and reduce injury risk.
• Bodybuilders: For comprehensive quadriceps and glute development.
• General Fitness Enthusiasts: To build functional strength, improve mobility, and correct muscle imbalances.

Integrate them 1-2 times per week as a primary lower body exercise, typically after a thorough warm-up. Start with 3-4 sets of 6-12 repetitions per leg, adjusting volume and intensity based on your fitness goals and recovery capacity.

Important Considerations and Safety

Always prioritize proper form over the amount of weight lifted or the speed of execution. If you experience any pain, particularly in your knees, hips, or lower back, stop the exercise immediately. Consult with a qualified fitness professional or physical therapist to assess your form and address any underlying mobility or strength issues. Listen to your body, progress gradually, and remember that consistency with good form yields the best and safest results.