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ATG split squat

Step by step instructions, muscle activation and variants for the ATG split squat.

MediumQuadriceps

About this exercise

The ATG Split Squat, popularized by the "Knees Over Toes" training method, is a lower-body exercise designed to improve knee and ankle mobility, strengthen the quads, glutes, and hamstrings, and enhance balance and stability. The goal is to achieve a deep stretch in the hip flexors of the back leg and work through the full range of motion in the front leg.

How to Perform

  • Begin in a staggered stance with one foot forward and the other foot back.
  • Keep the back foot elevated on the toes, with the heel off the ground.
  • Slowly bend both knees to lower your hips, allowing the front knee to travel past the toes.
  • Keep your chest upright and engage your core throughout the movement.
  • Lower until the hamstring of the front leg touches the calf or as far as your mobility allows.
  • Push through the heel of the front foot to return to the starting position.
  • Repeat for the desired number of reps, then switch 

Common mistakes:
  • Allowing the front heel to lift off the ground.
  • Letting the back knee collapse onto the floor without control.
  • Leaning the torso forward excessively or rounding the back.
  • Using a stance that is too narrow, causing instability.
  • Avoiding full range of motion when mobility allows for it.
  • Moving too quickly and sacrificing control or proper technique.
  • Neglecting to keep the chest upright and core engaged.

Muscle Activation

Primary
Quadriceps
Secondary
GlutesHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the ATG split squat

The ATG split squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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