ATG Split Squat

ATG Split Squat is a squat pattern that develops lower-body strength while the hips, knees, and ankles flex together.

Primary muscle

Upper Legs

Primary musclesQuadriceps, Gluteus maximus

Secondary musclesHip adductors, Hamstrings, Gluteus medius, Calves

Equipment

Bodyweight

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How to perform ATG Split Squat

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Take a long split stance and use light hand support if needed; keep the front foot flat and the rear heel raised.
Shift forward as the front knee travels over the toes and the rear knee lowers toward the floor.
Let the front heel stay planted while the hamstring approaches the calf and the rear hip lengthens through the deepest controlled range.
Keep the front knee aligned with the toes and the pelvis facing forward instead of collapsing inward or twisting.
Drive through the whole front foot to return to the split stance, then complete equal repetitions on both legs.

Common ATG Split Squat mistakes

Knees caving inward

Keep each knee moving in the same direction as the toes instead of letting it fall inward.

Foot pressure shifting

Maintain the heel and both sides of the forefoot; shorten the range if the heels lift or balance rolls to the toes.

Chest and hips separating

Brace before descending and drive the hips and chest upward together rather than letting one shoot up first.

Forcing depth

Use the deepest range that preserves balance and trunk control instead of chasing depth after the pelvis or spine changes position.

When to modify or choose another exercise

Knees caving inward: Keep each knee moving in the same direction as the toes instead of letting it fall inward.
Chest and hips separating: Brace before descending and drive the hips and chest upward together rather than letting one shoot up first.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Stationary Reverse Lunge: Use a fixed split stance and lower through a comfortable range before learning the deeper forward-knee position of the ATG Split Squat.

How to use ATG Split Squat in a training program

Where it fits in a session

Use ATG Split Squat early in a workout focused on upper legs, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6 per side	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12 per side	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Follow ATG Split Squat with Romanian Deadlifts or Bulgarian Split Squats to add hamstring, glute, or one-leg work.
Seated Calf Raises can also be paired later in the session without competing with squat technique.

Scale the movement