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ATG Split Squat Progressions

Muscles worked

  • Quadrizeps
  • Hip Adductors
  • Gluteus
  • Quadratus Lumborum
  • Long Calf
  • Short Calf
  • Calf (Gastrocnemius)
  • Calf (Soleus)

Form Cues

  • Start in a long split stance — roughly the length of your leg between feet — and push the front knee forward over the toes

  • Keep the rear knee as extended as possible and pointing straight down — don't let it turn outward

  • Lower slowly by driving the front knee forward, sinking your hip down and forward into full front knee flexion

  • Maintain an upright torso throughout — avoid leaning forward, as this reduces the hip flexor stretch on the rear leg

  • Keep the rear foot's heel up and pointing straight back — don't let it collapse inward

  • Keep your hips squared and level — avoid one hip rotating forward or dropping

  • Use heel elevation under the front foot if ankle mobility limits your depth

  • Breathe steadily — exhale on the way down, inhale on the way up

Progressions

  1. 01

    High-Incline ATG Split Squat

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Place your foot on a thigh-high elevation

    • Keep the rear knee as extended as possible and pointing down

    • Lower into full front knee flexion

    • Maintain an upright torso

    • When coming back up, you won’t be able to get into full front knee extension, this is totally fine on this progression

    • Avoid compensating by arching the lower back too much

    • Avoid the rear leg turning out or heel dropping inward

    • Don’t let the heel of the rear foot drop down, keep it up

  2. 02

    Low-Incline ATG Split Squat

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Place your foot on a shin high elevation

    • Keep the rear knee as extended as possible and pointing down

    • Lower into full front knee flexion

    • Maintain an upright torso

    • Avoid compensating by arching the lower back too much

    • Avoid the rear leg turning out or heel dropping inward

  3. 03

    ATG Split Squat

    • Keep the front foot placed on the floor, use heel elevation if needed

    • Keep the rear knee as extended as possible and pointing down

    • Lower into full front knee flexion

    • Maintain an upright torso

    • Avoid compensating by arching the lower back too much

    • Avoid the rear leg turning out or heel dropping inward

  4. 04

    Weighted ATG Split Squat

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells

    • Keep the rear knee as extended as possible and pointing down

    • Hold dumbbells in your hands as the safest loading option

    • Lower into full front knee flexion

    • Maintain an upright torso

    • Avoid compensating by arching the lower back too much

    • Avoid the rear leg turning out or heel dropping inward

Common mistakes

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