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ATG split squat

The split squat lowered until the front knee has travelled far past the toes and the calf meets the hamstring, the rear hip stretched long: the deepest knee bend of the split squats. With the knee further forward the split squat bent it more and loaded it more, which is why beginners take a longer step.

Split squat and lunge family

ATG split squat

DemandHard
Equipment requiredBodyweight
Muscle focusQuads · Glutes · Hip flexors

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Take a long split stance, the front foot flat and the rear heel lifted.
  2. Lower slowly, the front knee travelling forward past the toes until the calf and hamstring touch.
  3. Drive up through the whole front foot to standing in the split.

Form cues

  • Hold a support at first.
  • Go only as deep as the knee stays comfortable.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Deep knee bend loads the kneecap joint: build depth gradually, and leave it out with pain at the front of the knee. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Quads. Also: Glutes, Hip flexors.

Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Rear-foot-elevated split squat (Bulgarian split squat) demonstrated on the 3D figure3D demoRear-foot-elevated split squat (Bulgarian split squat)Intermediate · A bench or boxSplit squat jump demonstrated on the 3D figure3D demoSplit squat jumpAdvanced · No equipmentSuspended split squat demonstrated on the 3D figure3D demoSuspended split squatAdvanced · Other / check instructionsBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellSmith machine split squat demonstrated on the 3D figure3D demoSmith machine split squatIntermediate · Strength machine

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Questions people ask

What muscles does the ATG split squat work?

Mainly the quads, with help from the glutes and hip flexors.

What equipment do I need for the ATG split squat?

No equipment: your body weight and a little floor space.

Is the ATG split squat good for beginners?

It is an advanced move. Build up to it with the Reverse lunge first.

What is an easier alternative to the ATG split squat?

Try the Reverse lunge or the Walking lunge. Both are written steps in the same progression.

How do I make the ATG split squat harder?

Progress to the Shrimp squat. Follow that guide’s technique and any stated timing.