High Bar vs Low Bar Squat: Benefits and Differences
Wondering whether to squat high bar or low bar? We break down key differences, benefits, and how to choose the style that fits your body and goals.
The squat is the king of lower body movements, but not all squats are created equal. The debate between the high bar vs low bar squat has been raging in strength circles for decades. Both styles develop powerful legs, stronger hips, and improved overall athleticism, but they differ in technique, benefits, and application.
I have plenty of experience dabbling in both, and they each have their own virtues. The high bar is a lot more intuitive for me, and it seems easier to activate my glutes with this variation. The low bar squat on the other hand took more trial and error, but taught me how to properly align my core and back in order to efficiently bare weight. They both brought me a lot in terms of strength, movement pattern, and body awareness. My body type favors the high bar, which we will look at later in this article.
I’ll be breaking down everything about the high bar and low bar squat, explore the biomechanics, show you how to do each variation correctly, and help you decide which one fits your body, sport, and goals. Whether you’re chasing big numbers in powerlifting, refining your Olympic lifts, or simply looking to age gracefully with strong joints, this comparison will give you everything you need to know.
What is the high bar and low bar squat?
The high bar squat positions the barbell across the upper trapezius, resting on the “shelf” created by the shoulders. This upright torso position mimics the Olympic lifting squat, making it ideal for athletes who need strong quads and explosive vertical power.
The low bar squat lowers the bar 2-3 inches to the rear delts, requiring a forward torso lean but allowing more weight to be lifted. Popular in powerlifting, this version maximizes posterior chain recruitment and creates a mechanical advantage for heavier loads.
Historically, the high bar squat comes from Olympic lifting, while the low bar squat exploded in popularity as powerlifting grew in the 1970s and 80s. Today, both are well studied, with biomechanics research showing distinct trade-offs between them.
Muscles worked and biomechanics of the high bar and low bar squat
Muscle Activation Differences
High bar squat: Primarily targets the quadriceps and anterior core, with secondary involvement from glutes, hamstrings, calves, and spinal erectors. It allows deeper squats with greater knee flexion, making it more quad-dominant.
Low bar squat: Emphasizes glutes, hamstrings, and spinal erectors with reduced quad activation. The torso leans forward more, increasing hip and trunk demands.
Biomechanical Differences
Bar path stays vertical in both when performed correctly.
High bar increases knee joint moments, low bar increases hip moments.
Low bar requires 10-15° more torso lean.
High bar typically achieves greater depth.
Low bar allows 5-10% heavier loads, though recent studies show minimal real-world difference.
Benefits of the high bar and low bar squat
High bar benefits
Improves ankle dorsiflexion, hip flexion, and thoracic extension.
Builds quadriceps strength and knee joint resilience.
Transfers to Olympic lifts, vertical jumping, and upright postures in sports.
Lower stress on the low back and shoulders, making it safer for beginners and those with mobility issues.
Low bar benefits
Allows heavier loads, maximizing strength development.
Increases glute and hamstring hypertrophy.
Transfers to sports requiring hip drive and posterior chain power, like football and rugby.
Efficient load distribution for moving maximum weight.
Which is better: high bar or low bar?
It depends on anatomy, mobility, and goals. Lifters with long femurs (the bones in your thigh) may find low bar more natural, while those with limited shoulder mobility should stick to high bar. Neither is inherently “better” — the best choice is the one you can perform safely and consistently.
How to do high bar vs low bar squat (step-by-step)
High bar squat
Set bar at chest height in rack.
Retract shoulder blades to create a shelf.
Place bar on upper traps, not the neck.
Grip narrow, feet hip-width, toes out 30°.
Big breath, brace, unrack with 2 steps.
Descend by unlocking knees, chest up, knees forward.
Squat to mobility-appropriate depth.
Lead ascent with chest, maintain midfoot balance.
Low bar squat
Place bar on rear delts, 2-3 inches below high bar.
Retract shoulders, grip wider for comfort.
Elbows point down and back, brace hard.
Stance wider than high bar.
Initiate with simultaneous hip hinge and knee bend.
Allow more forward torso lean.
Drive hips up on ascent.
Keep bar path vertical over midfoot.
Programming and variations for high bar and low bar squat
Beginner progression
Weeks 1-4: Bodyweight/goblet squats.
Weeks 5-8: Empty barbell high bar squats.
Weeks 9-12: Add weight gradually.
Week 13+: Introduce low bar if mobility allows.
Intermediate/advanced programming
Alternate blocks of high bar (hypertrophy focus) and low bar (strength focus).
Use both within the same week for balanced development.
Periodize loads: 70-80% for hypertrophy, 85-95% for strength.
Frequency: 1.5–3x per week depending on recovery.
Variations
Safety squat bar: Combines upright posture with posterior chain focus.
Front squat: Maximizes quad emphasis, Olympic specificity.
Box squat: Reinforces hip hinge and posterior chain.
Common mistakes and fixes for high bar and low bar squat
High bar
Mistake: Bar on neck.
Fix: Retract shoulders, create trapezius shelf.Mistake: Excessive forward lean.
Fix: Focus chest up, improve ankle mobility, use heel elevation.Mistake: Knees caving.
Fix: Cue knees out, strengthen hips.
Low bar
Mistake: Bar too low → shoulder pain.
Fix: Place on rear delt shelf.Mistake: Fighting the lean.
Fix: Accept forward torso angle, cue hips back.Mistake: Elbows flaring.
Fix: Improve shoulder mobility, adjust grip.
Universal
Poor unracking, casual walkout.
Fix with aggressive bracing, short walkout, even foot pressure.
Who should do the high bar vs low bar squat?
High bar best for
Beginners.
Olympic lifters.
Those with shoulder issues.
Athletes prioritizing vertical power.
Older adults or those recovering from injury.
Low bar best for
Powerlifters.
Athletes needing posterior chain strength.
Lifters with long femurs or limited ankle mobility.
Advanced trainees seeking maximal loads.
Not recommended
High bar: lifters with severe ankle restrictions (unless using heel lift).
Low bar: lifters with limited shoulder mobility or shoulder injuries.
Benefits and risks of high bar and low bar squat
Benefits
Builds full-body strength.
Enhances mobility and posture.
Transfers to sports performance.
Supports healthy aging and injury resilience.
Risks
High bar: ankle and knee mobility demands.
Low bar: shoulder stress, technical learning curve.
Both: risk if performed with poor form or excessive load.
Final verdict on the high bar and low bar squat
Both high bar and low bar squats are proven, effective ways to build strength and athleticism. High bar favors quads, mobility, and Olympic sports, while low bar favors maximal strength and posterior chain development.
For me personally, I’ve always struggled with glute activation, mainly from years of jiujitsu putting parts of my posterior chain to sleep. Learning the low bar squat helped me awaken these neglected parts of my posterior chain (mainly hamstrings and glutes.) It was pretty tough to get the technique down though.
A bit later, I started playing with the high bar squat. This one was much easier for me due to my body type, having slightly shorter femurs and more ankle and knee durability (Thank you ATG Split Squats).
They both played a key role for me, and I encourage you all to play with both.
Choose high bar if you: want a beginner-friendly lift, prioritize upright movement, or have limited shoulder mobility.
Choose low bar if you: want to move maximum loads, compete in powerlifting, or have strong hip mobility.
Do both if you: are an advanced lifter or athlete who wants comprehensive development.
The bottom line: don’t get stuck in dogma. The best squat is the one that fits your body and goals. Try both, progress consistently, and build strength that lasts.
Frequently asked questions about high bar vs low bar squat
Q: Can I do both high bar and low bar squats in the same program?
A: Yes, advanced lifters often use both. Alternate phases or combine weekly for balanced growth.
Q: Which squat variation is better for beginners?
A: High bar is better for beginners due to its upright posture, easier learning curve, and reduced mobility demands.
Q: How deep should I squat with each variation?
A: Aim for 90–110° knee flexion minimum. High bar often allows deeper squats, while low bar may be limited by hip anatomy.
Q: Will low bar squats hurt my shoulders?
A: Only if you lack shoulder mobility. Address flexibility or use alternatives like safety bar squats if pain persists.
Q: Do I need to choose based on my sport?
A: Yes, to some degree. Olympic lifters use high bar, powerlifters use low bar. For everyone else, both can be valuable.
Sled Push: Benefits, Muscles Worked, and How to Do It Right
The sled push is more than a brutal workout finisher. It builds explosive strength, endurance, and mental grit while targeting your legs, core, and conditioning.
The sled push is one of the most brutal yet rewarding moves in fitness. Equal parts strength, power, and conditioning, it lights up the lower body, hammers your core, and spikes your heart rate like nothing else. Whether you’re chasing faster sprints, functional muscle, or sheer athletic grit, the sled push delivers.
I’ve tried all different types of sled pushes, from turf to pavement, and wheels to sliding. One thing remains the same: This is a killer workout that always torches my legs. Not only that, when I’m grappling, I notice huge carryover in my ability to manipulate my training partner standing up.
I’ll break down everything you need to know about the sled push: what it is, which muscles it works, its benefits, programming tips, mistakes to avoid, and who should or shouldn’t do it. We’ll also compare sled pushes to other exercises, look at alternatives, and cover the science, equipment, and recovery protocols you’ll need to maximize results.
If you’re serious about building real-world strength and conditioning, the sled push is a must.
What Is the Sled Push?
The sled push is a full-body strength and conditioning exercise where you load plates on a sled and drive it across turf or rubber flooring. (although I’ve used one in a cul de sac before. Still works!) By leaning forward and pushing with powerful, controlled steps, you replicate the biomechanics of sprint acceleration while under load.
Originally designed as a training tool for football players and track athletes, the sled push grew in popularity through strongman competitions and functional fitness gyms. It’s also one of the signature events in Hyrox racing, where competitors grind through a 50-meter push as part of the competition’s gauntlet.
More than just a workout, the sled push is a philosophy of concentric-only training. Because it eliminates eccentric stress, it hits your muscles hard while sparing your joints, letting you train more often with less soreness.
Sled training rewards focus. If you’re mind drifts from the metronomic task, your steps will get out of whack, you will drift off to one side or another, and it gets a lot more unwieldy in general. My takeaways from sled training arent just the power and lower body strength it adds, but also an increased ability to focus on the task at hand.
Sled Push Muscles Worked & Biomechanics
The sled push recruits nearly every major muscle group, but it especially taxes the lower body.
Primary muscle groups
Quadriceps: Drive knee extension with each step.
Glutes: Major power generator for hip extension.
Calves: Keep constant tension as you push off the forefoot.
Hamstrings: Assist in hip extension and stabilize the knee.
Stabilizers and upper body
Core musculature for spinal stability.
Shoulders and triceps to transmit force into the sled.
Chest for additional pushing leverage.
Hip flexors for step mechanics and balance.
Biomechanically, the sled push is unique:
Concentric-only loading reduces DOMS and recovery demands.
Each step is a unilateral power exercise.
The horizontal force vector matches sprint acceleration mechanics.
Friction-based resistance scales naturally with effort.
Sled push benefits
The sled push provides a rare combination of strength, power, conditioning, and sport crossover. Not to mention healthy bio mechanics in a low joint impact fashion.
Strength and power benefits
Comparable quad and hamstring activation to squats, with even greater calf activation.
Strong crossover to sprint performance, with research showing heavy sled protocols improve 5-meter sprint times.
Explosive hip extension strength that translates to sports like football, rugby, and combat.
Conditioning and body composition benefits
Heart rate and calorie burn rivaling high-intensity running.
Anaerobic power development for short bursts of effort.
EPOC effect for fat loss and metabolic boost.
Functional and lifestyle benefits
Replicates real-life tasks like pushing cars, furniture, or strollers uphill.
Improves posture, locomotion mechanics, and core stability.
Builds resilience and mental toughness in a way few exercises can.
How to Do the Sled Push
Straight-arm technique (High-Grip)
Grip the high handles with arms extended.
Hinge at the hips to about 45 degrees.
Keep elbows locked and drive forward with short, powerful steps.
Bent-arm technique (Mid-Grip)
Grip midway up the poles.
Lean in with bent arms, keeping shoulders over the sled.
Explosively extend the legs while maintaining forward pressure.
Full-contact technique (Most Popular)
Rest forearms on the sled poles with hands wrapped around.
Drive your body weight into the sled for maximum force.
Keep a neutral spine and steady step rhythm.
Form tips
Keep feet hip-width apart to avoid tightrope stepping.
Drive through the balls of your feet, not your heels.
Brace your core and maintain a straight line from head to hips.
Use small, controlled steps to maintain momentum.
How to program the sled push
Programming depends on your goal.
Load guidelines
Speed: 10–30% bodyweight
Power: 70–85% max load
Strength: 50–100% bodyweight
Conditioning: 25–50% bodyweight
Endurance: 25–40% max load
Examples
Strength: 4–8 sets of 20–30 seconds, 2–3 min rest.
Power: 6–10 sets of 10 yards, heavy load, full recovery.
Speed: 10–15 sets of 10–20 yards, lighter load, short rest.
Hypertrophy: 4–6 sets of 45–90 seconds, heavy load, 1:1 rest ratio.
Conditioning: 5–10 sets of 60+ seconds, lighter loads, 30–60 sec rest.
Progressions
Light, longer-distance pushes for beginners.
Heavy, short pushes for advanced athletes.
Pyramid loading or circuit training with sleds for variety.
Common sled push mistakes and fixes
Foot placement: Avoid crossing feet; stay hip-width.
Ground contact: Don’t lead with heels; push through forefoot.
Spinal alignment: Keep your back neutral, not arched.
Load errors: Don’t start too heavy. Match load to training goal.
Frequency: Leave at least 48 hours between intense sled sessions.
Who is the sled push ideal for?
Best for:
Athletes in football, rugby, wrestling, and sprint sports.
People seeking joint-friendly strength and conditioning.
Fitness enthusiasts who want time-efficient, high-return training.
Not recommended for:
Those with acute back injuries.
People without access to proper surfaces or sleds.
Individuals with severe cardiovascular limitations without clearance.
Sled push benefits and risks
Benefits:
Full-body strength, power, and conditioning in one move.
Low joint stress compared to barbell lifts.
Direct crossover to athletic performance.
Minimal soreness due to concentric focus.
Risks:
Poor form can strain the lower back.
Overloading can compromise technique.
Requires specialized equipment and flooring.
Final verdict on the Sled Push
The sled push is one of the most effective tools for athletes and everyday lifters alike. It develops strength, speed, and conditioning in a joint-friendly package that transfers directly to sports and daily life. It’s also scaleable and relatively safe for non athletes and people who are newer to fitness. As long as you keep your spine straight and brace your core, it’s a very low risk movement.
If you are in combat sports, the sled push is a phenomenal complementary exercise that will challenge your body and keep you fresh for training.
If you want to run faster, hit harder, or simply build an engine that won’t quit, the sled push belongs in your program. Start light, respect form, and progress steadily — the payoff is massive.
Frequently asked questions about sled pushing
Q1: How heavy should I load the sled as a beginner?
Start with just the sled itself (usually 75–100 lbs) and add 25–45 lbs as you master form.
Q2: Can I do sled pushes every day?
Light recovery sessions can be done daily, but heavy pushes need at least 48 hours recovery.
Q3: Is the sled push bad for your back?
Not if you maintain a neutral spine and brace your core. Done correctly, it’s safer than many barbell lifts.
Q4: What’s the difference between sled pushes and squats?
Sled pushes offer concentric-only loading, comparable quad and hamstring activation, and greater calf work — without spinal loading.
Q5: What shoes are best for sled pushes?
Cross-trainers with good forefoot grip work best. Avoid soft running shoes with elevated heels.
Benefits Of Kettlebell Swings: Muscles Worked And Effect On Body
Discover the benefits of kettlebell swings—from building explosive power and core strength to improving posture and burning fat. Learn the muscles worked, why this exercise is so effective, and how to add it to your training.
The kettlebell swing has exploded in popularity over the last two decades, and for good reason. This powerhouse movement blends strength, conditioning, and athleticism in a way few other exercises can. Whether you’re an athlete, a desk worker, or someone looking for efficient training, the benefits of kettlebell swings span cardiovascular health, strength development, posture correction, and even mental wellness.
Due to its efficiency and low impact on joints, the kettlebell swing is among the building blocks of my training. If I could only do two exercises, they would be kettlebell swings and chin-ups. These two alone cover all strength, explosiveness, and agility requirements needed for me to live a healthy, pain-free life and excel in Jiujitsu training.
In this article, we’ll explore what kettlebell swings are, how they work, which muscles they target, and why they’ve earned a place as one of the most effective full-body exercises for both performance and longevity.
What Are the Benefits of Kettlebell Swings?
The kettlebell swing is a ballistic hip-hinge exercise in which you explosively drive a kettlebell from between your legs to about chest height. Unlike squats or presses that isolate specific muscle groups, swings train movement patterns — focusing on hip extension, core stability, and full-body coordination. You really understand how to recruit the whole body for explosive movements with this exercise.
Historical usage
Kettlebells originated in 18th-century Russia as grain-measuring tools called girya. They evolved into training implements for strongmen, soldiers, and eventually competitive sports. In the early 2000s, Pavel Tsatsouline introduced kettlebells to the West, sparking the modern fitness wave.
Swings embody functional training by strengthening the posterior chain (glutes, hamstrings, spinal erectors) while conditioning the heart and lungs. They save time by bridging strength and cardio in a single movement.
What muscles do kettlebell swings work?
Kettlebell swings are deceptively simple but biomechanically rich. They hit the entire backside of your body and more. Here’s a breakdown:
Primary muscles
Glutes (primary hip extension, up to 80% activation)
Hamstrings (eccentric control and hip drive)
Erector spinae (spinal stability, 50% MVC with 16kg load)
Secondary muscles
Core (anti-extension and anti-rotation stability)
Lats and traps (force transfer, scapular stability)
Posterior deltoids, rhomboids (control and posture)
Grip/forearms (isometric holds, endurance)
Calves (ground reaction force, ankle stability)
Biomechanics
Generates 3,200N of spinal compression — similar to heavy deadlifts
Produces posterior shear forces on L4/L5 (opposite of traditional lifts)
Relies on the stretch-shortening cycle for power and efficiency
This makes swings uniquely demanding on the body, combining elements of strength, speed, and resilience.
How do Kettlebell swings affect the body?
The list of benefits of kettlebell swings is extensive, covering strength, conditioning, posture, and even mental health. If you wanted to find one thing to add to your day that improves your health physically, mentally, and emotionally, you’d be hard pressed to find a better option than the kettelebll swing.
Cardiovascular benefits
Elevates heart rate to 85–95% max
Improves VO2 max
Works aerobic and anaerobic systems simultaneously
Creates afterburn (EPOC) for up to 30 minutes post-workout
Hypertrophy and muscle building
Stimulates growth via mechanical tension and metabolic stress
Optimal rep ranges: 8–15 for muscle, 15–25 for conditioning
High-volume sessions (300–500 swings) increase density and endurance
Grip strength development
Sustained holds build grip endurance and strength
Single-arm swings add rotational demand
Carries over to deadlifts, pull-ups, and sports performance
Mental health benefits
Rhythmic, explosive movement reduces cortisol
Triggers endorphin release
Creates flow-state meditative effects
Builds confidence through skill mastery
Postural improvements
Strengthens glutes, traps, and rhomboids
Corrects anterior pelvic tilt and rounded shoulders
Improves hip mobility and spinal alignment
Pain relief and longevity
Reduces back pain by reinforcing hip hinge mechanics
Activates glutes to counter “dead butt syndrome”
Improves thoracic mobility and lifting technique
Balance and coordination
Single-arm swings challenge stability and proprioception
Beneficial for older adults in fall prevention
Enhances body awareness and athletic agility
How to do a kettlebell swing
Set up:
Feet slightly wider than hips, toes out 10°
Kettlebell 12–18 inches in front
Hinge at hips with neutral spine
Overhand grip, arms forming a triangle with kettlebell
Execution:
Hike kettlebell between legs
Stretch hamstrings at bottom
Explosively drive hips forward, squeeze glutes
Let kettlebell float to chest height
Keep arms relaxed, abs braced
Return bell naturally, hinge for next rep
Coaching cues
“Hinge, don’t squat”
“Arms are noodles, hips are springs”
“Exhale at the top”
“Stand tall, plank position”
Programming and variations for kettlebell swings
Beginner:
8–12kg (women), 12–16kg (men)
2–3x per week, 10–15 reps per set
Intermediate:
12–20kg (women), 16–24kg (men)
Add single-arm and alternating swings
3–4 sessions per week
Advanced:
20–32kg (women), 24–48kg (men)
High-volume (300–500 reps)
Alternate conditioning and power blocks
Programming goals:
Power: 3–5 reps, long rest
Hypertrophy: 8–15 reps, 60–90s rest
Conditioning: 20–30s work, short rest
Fat loss: Tabata or EMOM protocols
Variations:
Single-arm swings for core anti-rotation. This is an excellent core workout, with slightly less explosive lower body benefit.
American swings (to overhead) for added shoulder mobility and cardiovascular challenge. Great for more experienced people with kettlebell swings.
Double kettlebell swings for strength and power. Requires a wider base. This one is only recommended for advanced kettlebell users.
Common mistakes and fixes for kettlebell swings
Most people who are new to the motion will have issues “throwing” the kettlebell with their arms, and squatting rather than hinging the hips. The kettlebell swing comes down to understanding that the forward explosion of the hips is responsible for the motion of the kettlebell. Here’s the breakdown:
Mistakes:
Squatting instead of hinging
Using arms to lift the weight
Hyperextending the back
Shallow hinge or early hip drive
Fixes:
Imagine sitting down at base position
Use towel-through-handle drill to feel hip drive
Focus on glute squeeze instead of leaning back
Visualize touching wall behind you with hips
Who should and shouldn’t do kettlebell swings?
Best for:
Athletes needing hip power (combat sports, soccer, sprinting)
Desk workers combating poor posture
Aging adults looking to maintain functional strength
Anyone seeking efficient strength + cardio in one
Not recommended for:
Individuals with acute back injuries
Those unable to perform a safe hip hinge
People lacking coaching or proper instruction
Modifications:
Lighter weights, reduced range of motion, or hip-hinge drills before progressing
Pros and cons of doing kettlebell swings
Pros
Full-body strength and conditioning
Improves posture and back health
Time-efficient training
Scales from beginner to advanced
Boosts mental and cardiovascular health
Cons
Requires proper technique to avoid injury
Not ideal for those with spinal limitations
Overhead variations may increase shoulder risk
Are kettlebell swings worth it?
The kettlebell swing is one of the most efficient, well-rounded exercises available. It combines strength, power, cardio, posture correction, and even mental clarity into one simple movement. For athletes, it translates directly to explosive performance. For everyday people, it helps counteract the toll of modern sedentary lifestyles.
If you want to build full-body explosive athleticism with low impact on your joints, this exercise is a godsend. It should be a building block for anyone who wants to have a strong, healthy body.
If you’re just getting started, make sure you understand the hip hinge. Wrap the handle of the kettlebell in a towel so you really feel the “swing” in the kettlebell caused by yur forward hip movement.
Frequently asked questions about kettlebell swings
Are kettlebell swings bad for your knees?
-No. Swings are hip-dominant and minimize knee stress while strengthening surrounding muscles.
How heavy should I start with kettlebell swings?
- 8–12kg for women and 12–16kg for men is a safe starting point to maintain form.
Can kettlebell swings replace cardio?
-Yes. High-intensity swings elevate heart rate and improve cardiovascular fitness while also building strength.
How many swings should I do per workout?
-100–300 swings, 3–4 times per week is common for general fitness.
Do kettlebell swings build muscle?
-Yes. They build posterior chain strength and size when programmed with progressive overload.
Sprinting: Benefits And How To Get Started
Sprinting is one of the most effective ways to build explosive strength, boost endurance, and burn fat fast. This guide breaks down the key benefits of sprinting, from improved cardiovascular health to increased muscle power, and shows you how to get started safely with workouts you can apply today.
Sprinting is one of the most efficient, powerful, and time-saving movements you can add to your training. This explosive activity pushes your body to maximum intensity in short bursts, delivering unmatched results for strength, speed, fat loss, and overall athleticism. For me personally, including sprinting twice a week in my training routine is the only way to keep off excess belly fat.
Whether you’re an athlete chasing top performance, a busy professional looking for a fast fitness solution, or someone aiming to improve long-term health, sprinting offers benefits across every stage of life. From cardiovascular health and fat loss to muscle building, hormonal balance, and even mental clarity, sprinting’s reach is as wide as it is impactful.
This article breaks down what sprinting is, how it works, the biomechanics involved, the benefits backed by science, and exactly how to do it. You’ll learn step-by-step execution, beginner sprint workouts, advanced progressions, common mistakes to avoid, and whether sprinting is right for you.
What is sprinting?
Sprinting is an anaerobic exercise performed at 100% effort for short bursts, typically 10–30 seconds, followed by extended rest. Unlike running or jogging, sprinting is about maximum force and speed, requiring precise mechanics and recovery.
Historically, sprinting dates back to survival and competition in ancient civilizations. The earliest Olympic Games in 776 BC included sprinting as a central event. Modern sprint training evolved from track and field athletics, with coaches like Charlie Francis and scientists in the 1980s advancing technique and programming.
As a training philosophy, sprinting bridges strength and conditioning. It develops the phosphocreatine energy system, enhances neuromuscular power, and creates adaptations that carry over into nearly every athletic pursuit.
What muscles are worked from sprinting?
This may be surprising, but sprinting is a true full body workout. Here is the full scoop of everything your body gets from doing sprints:
Primary muscles
Lower body: quadriceps, hamstrings, glutes, calves, hip flexors
Core: abdominals, obliques, erector spinae, transverse abdominis
Upper body: lats, rhomboids, deltoids, triceps, biceps
Stabilizers
Deep hip stabilizers, multifidus, serratus anterior, rotator cuff
Biomechanical demands
Force: Elite sprinters generate over 1,000 pounds per stride, nearly 5x that of a recreational runner.
Energy: Relies on phosphocreatine (0–10 seconds) and anaerobic glycolysis (10–60 seconds).
Neuromuscular control: Demands high-frequency neural firing, rapid force development, and precise coordination of upper and lower body mechanics.
Benefits of sprinting
Sprinting has a holistic set of benefits for the human body and mind. You will be amazed by the breadth of benefits:
Weight loss benefits
Burns 40% more fat than HIIT in 60% less time
12.4% reduction in fat mass
22.2% decrease in skinfold measurements
7.5% drop in abdominal visceral and subcutaneous fat
Cardiovascular improvements
7.8% decrease in resting heart rate
3.8% reduction in blood pressure
Up to 37% decrease in triglyceride levels
Increase in HDL cholesterol by 7%
Strength and muscle gains
1% increase in lean mass in 6–12 weeks
42% improvement in endurance capacity
23.4% increase in VO2max
Measurable boosts in power and speed
Hormonal and metabolic benefits
53% increase in insulin sensitivity
Significant boost in testosterone and growth hormone
Enhanced mitochondrial biogenesis for better cellular energy
15% rise in brain-derived neurotrophic factor (BDNF)
Mental health and longevity
24% reduction in depression and anxiety
26% drop in stress
Improved hippocampal volume for cognitive health
29% lower likelihood of knee pain and arthritis compared to sedentary people
How to do sprinting (Step-by-Step)
Sprinting shoes and gear
Your choice of footwear can make or break your sprinting performance. Unlike long-distance running shoes, which are heavily cushioned for endurance, sprinting shoes are designed for explosive ground contact and force transfer.
Sprinting shoes: Look for lightweight models with firm midsoles and minimal heel drop. These allow you to drive vertically into the ground without energy leaks.
Sprinting spikes: Best for track athletes, spikes offer maximum traction on rubberized surfaces and encourage the forefoot strike needed for elite-level sprint mechanics.
Minimalist trainers: For beginners or general fitness use, minimalist shoes on grass or turf can build foot strength while still promoting proper sprint mechanics.
Avoid overly cushioned shoes: Thick midsoles dampen force transfer and can increase injury risk by creating instability during max-effort sprints.
If you’re training outside the track, pair sprinting shoes with an appropriate surface (track, turf, or flat grass). Proper gear doesn’t just boost performance—it reduces ankle, knee, and hip stress during repeated high-intensity efforts.
Warm-up
Your warm up should be 10–15 minutes of dynamic drills: high knees, butt kicks, leg swings, acceleration runs. A good way to get warmed up if you’re new to sprinting especially, is through skipping. You can listen to renowned track and field coach Stuart Mcmillan talk about this here.
My favorite way to get my legs and hips loose and warm to do any form of running is with some ATG Split Squats.
Proper Running Form for Sprinting
Follow these guidelines like a check list to optimize your sprinting sessions.
Posture: Tall alignment, head over hips, slight forward lean
Arm Action: Drive arms forward and back; avoid crossing midline
Leg Mechanics: “Hard Z” shape, foot behind knee, dorsiflexed foot striking under hips
Ground Contact: Forefoot strike with brief contact (<0.09 seconds for elites)
Key Cues
“Step over the knee and drive down”
“Push the ground away”
“Strike like lightning”
Programming sprinting and variations
Here’s a guide for your sprinting sessions tailored to your experience level:
Beginner Sprint Workout (Weeks 1–4)
4–6 sprints of 10–15 seconds at 70% effort
Rest: 2–3 minutes
Surface: track or grass
2 sessions per week
Intermediate (Weeks 5–8)
6–8 sprints of 20–25 seconds at 80–90% effort
Rest: 2–3 minutes active recovery
2–3 sessions per week
Advanced (Weeks 9–12)
6–10 sprints of 25–30 seconds at max effort
Variations: hill sprints, resisted sprints, flying sprints
Rest: 2–4 minutes complete recovery
Sprinting Progressions
Hill sprints: safer for joints, build power
Flying sprints: build top-end speed
Resisted sprints: sleds or parachutes
Stair sprints: vertical power indoors
Common mistakes to avoid when sprinting
Technical errors
Over-striding: Braking effect. Fix with “strike under hips.”
Poor arm mechanics: Arms crossing body. Fix with sagittal plane drive.
Breaking at waist: Reduces force. Fix with tall posture.
Running on toes: Causes ankle collapse. Fix with dorsiflexion and forefoot strike.
Programming errors
Sprinting too often: Max 3x per week.
Skipping warm-up: Increases injury risk.
Short rest periods: Reduces sprint intensity. Aim for 2–4 minutes between reps.
Who is sprinting ideal for?
Best for:
Athletes seeking speed, power, or conditioning
Busy professionals wanting efficient workouts
People with fat loss goals who want to preserve muscle
Aging adults who want to maintain bone density and cognition
Not recommended for:
Complete beginners without a fitness base
Individuals with active injuries or joint instability
Those who dislike high-intensity training
How to modify:
Seniors: shorter sprints at lower intensity
Beginners: start at 70% effort, 10–15 seconds max
Benefits and risks of sprinting
Benefits
Superior fat loss in less time
Builds lean muscle and bone density
Enhances hormones and brain function
Improves cardiovascular health
Sport crossover for football, basketball, soccer, tennis, combat sports
Risks:
Higher injury risk if form or recovery is poor
Not ideal for those with severe mobility restrictions
Requires strict adherence to recovery windows
Is sprinting really worth it?
Sprinting is the single most effective way to combine fat loss, muscle preservation, and peak performance into one movement. Backed by decades of science and supported by world-class coaches, sprinting provides results in minutes that traditional cardio can’t match in hours.
In my experience, sprinting is the best way to keep belly fat off and have a tight, shredded core. Not to mention the runner's high euphoria you get from sprinting as well.
If you want a training method that improves cardiovascular health, builds strength, burns fat, balances hormones, and even sharpens the mind, sprinting is the clear choice.
Start conservatively, master your form, respect recovery, and watch your body and performance transform.
Frequently asked questions about sprinting
How often should I sprint for results?
2–3 sessions per week with 48–72 hours between workouts is ideal.
Can beginners sprint safely?
Yes, but start with 70% effort, short distances, and longer rests.
What’s the difference between sprinting and HIIT?
Sprinting is max effort (100%) for 10–30 seconds with long rests. HIIT is submaximal (80–85%) for longer intervals.
Do I need special equipment?
Good shoes are essential; advanced athletes may use spikes or resistance tools.
Is sprinting safe for seniors?
Yes, with medical clearance and progression. Sprinting helps bone density, balance, and cognition.
How to Fix Rounded Shoulders: Best Stretches and Exercises
Rounded shoulders are a common posture problem that can lead to pain, stiffness, and poor movement. This guide explains the causes of rounded shoulders, the risks they create, and the most effective exercises and mobility drills to correct posture and build lasting alignment.
Rounded shoulders might sound like just another posture quirk, but they’re one of the most common imbalances affecting athletes, desk workers, and everyday movers alike. Left unchecked, this issue doesn’t just impact appearance—it can compromise breathing, limit strength, and fuel chronic pain in the neck, shoulders, and upper back.
Due to over a decade of grappling and not enough stretching and work on muscle imbalances, I suffered from very bad rounded shoulders for years. It got so bad that I would wake up with aching pain between my shoulders. This is a common epidemic for many people that is not limited to grapplers.
The good news? Rounded shoulders are highly correctable. By understanding what causes this postural deviation, learning how to identify it, and following proven exercises and stretches, you can restore mobility, reduce discomfort, and unlock better performance across all aspects of fitness and life.
This guide covers everything you need to know about rounded shoulders: what they are, why they happen, how to fix them, and how to keep them from coming back.
What are rounded shoulders?
Definition
Rounded shoulders, also known as forward shoulder posture (FSP) or protracted shoulders, occur when the acromion processes (the bony tips of the shoulder blades) sit forward relative to the ears when viewed from the side. The scapulae are typically protracted, internally rotated, anteriorly tilted, and elevated, sometimes with winging.
Anatomical context
The scapula is a semi-floating bone attached to the skeleton only by muscles and two small joints at the collarbone. This freedom allows huge mobility but also creates instability—making rounded shoulders a common deviation.
Clinical assessment
They’re diagnosed when the acromion sits more than 2.5 cm off the table in a lying test, or when standing thumbs point toward each other instead of forward.
Historical background
Rounded shoulders were first described as part of Janda’s “Upper Cross Syndrome”—a pattern of tight chest/neck muscles and weak back/neck flexors. The rise of technology use and sedentary lifestyles has only made this issue more common.
Movement philosophy
Fixing rounded shoulders isn’t about “standing up straight.” True correction requires rebalancing tight and weak muscles, improving joint mobility, and retraining movement patterns.
How do rounded shoulders affect the body?
Rounded shoulders result from a tug-of-war between overactive, tight muscles and underactive, weak ones. Here is the full breakdown of the muscles affected, as per this 2003 surface-EMG analysis.
Tight muscles
Pectoralis major/minor: Shortened from prolonged forward positioning
Subscapularis: Internal rotation driver
Levator scapulae: Elevates scapula
Upper trapezius: Overactive to compensate for weak deep neck flexors
Weak muscles
Rhomboids: Scapular retraction
Middle/lower trapezius: Pull shoulder blades back and down
Serratus anterior: Stabilizes scapula
Deep neck flexors: Maintain cervical alignment
External rotators: Counteract internal rotation
Biomechanical effects
Altered scapular kinematics with excessive protraction and tilt
Increased thoracic kyphosis and forward head posture
Reduced serratus anterior activity, upper trap dominance
Restricted breathing capacity and chest wall expansion per this study
What will fixing rounded shoulders do?
Correcting rounded shoulders creates benefits that extend well beyond posture.
Mobility benefits
Restores overhead reach and rotation
Improves thoracic extension
Reduces forward head posture
Enhances rib cage expansion and breathing
Strength benefits
Boosts postural endurance
Improves joint stability and lifting mechanics
Builds better upper body-core integration
Athletic crossover
Improves mechanics for swimming, climbing, tennis, and martial arts
Increases stability in contact sports
Enhances efficiency in endurance sports and strength training
Mental and social benefits
Linked to greater confidence and reduced anxiety
Improves professional presence and first impressions
Reduces pain and boosts proprioception
How to test for rounded shoulders
Thumb test
Stand naturally with arms at your sides. If thumbs point toward each other instead of forward, shoulders are rounded.
Supine test
Lie flat on your back. If the acromion sits more than 2.5 cm above the table, rounded shoulders are present.
Postural grid
Photographs or plumb line comparisons can show if shoulders sit forward of the ears.
Best exercises to fix rounded shoulders
Stretches for rounded shoulders
Doorway chest stretch
Place forearms on doorway at 90 degrees
Step forward until chest stretch is felt
Hold 30 seconds, repeat 3 times, 2-3x daily
Cues: Keep shoulders down, avoid forward head.
Strengthening exercises
Band pull-aparts
Pull band apart while externally rotating hands
Focus on 20 single perfect reps
Cue: “Shoulders down and back”
Wall angels
Slide arms up wall from “W” position
Maintain wall contact throughout
Prone I-T-Y
Lie face down, raise arms in I, T, Y shapes
Hold each 2 seconds, repeat 10 times
Scapular wall slides
Press arms flat on wall, slide upward, maintaining contact (This is a personal favorite of mine)
Programming and variations for rounded shoulders
Getting healthy shoulders will take time and consistency. It’s best broken up into beginner, intermediate, and advanced phases:
Beginner Protocol
Stretches daily, strength 3x/week
1-2 sets, 8-12 reps
Intermediate
5-6x/week with progressive loading
2-3 sets, 12-15 reps
Advanced
Integrated into full training
Progressions: bodyweight → bands → cables → free weights
Common mistakes when trying to fix rounded shoulders
Shrugging shoulders → Keep them down and back
Incomplete range → Focus on end ranges
Forward head compensation → Use chin tucks
Rushing reps → Prioritize quality over quantity
Avoid overstretching, progressing too fast, or forcing painful ranges. Go slow and focus on mind-muscle connection with your upper back and shoulders.
Who is best suited for rounded shoulder fixes?
Best Candidates
Desk workers, athletes, students, older adults
Anyone with neck/shoulder pain or overhead limitations
Who Shouldn’t
People with acute injuries, severe pain, or nerve symptoms
Those post-surgery without clearance
Is it worth it to fix rounded shoulders?
Rounded shoulders may be common, but they’re not permanent. By blending stretches, strengthening, and daily awareness, you can restore posture, reduce pain, and improve athletic performance. The payoff isn’t just physical—better breathing, confidence, and presence come with it.
In my experience, the most important intangible factor when working on fixing your shoulder alignment is your mind-muscle connection. You should be able to envision the muscles in your upper back and shoulders firing. These muscles get frozen from misuse, so being able to visualize and “cue” them as you do these stretches and exercises will be very helpful.
Commit to six weeks of consistent practice, track your progress, and focus on function over perfection. You’ll be standing tall and proud in no time, while feeling better than ever.
Frequently asked questions about rounded shoulders
How long does it take to fix rounded shoulders?
-Most people see improvement in 6-12 weeks with consistent daily practice.
Can rounded shoulders affect breathing?
-Yes—studies show up to 20% reduced lung capacity.
Are rounded shoulders permanent if untreated?
-No, but longer neglect makes correction harder.
Should I avoid certain exercises with rounded shoulders?
-Yes—avoid heavy chest pressing without balancing pulling, behind-the-neck moves, and upright rows.
Can sleep position make rounded shoulders worse?
-Yes—stomach sleeping and poor pillow support worsen posture. Back or side sleeping is best.
Chin Up vs Pull Up: Which Builds More Strength?
Chin ups vs pull ups: what’s the difference, and which builds more strength? Learn the muscles worked, key benefits, and how to choose the right variation for your goals.
Few bodyweight movements carry as much respect as the pull-up and chin-up. These two classic vertical pulling exercises have stood the test of time, from the training fields of ancient soldiers to modern military boot camps, CrossFit boxes and climbing gyms.
Chin ups and pull ups are one of the bases of my training routine. They have increased my strength for grappling, improved my posture, and undone a lot of upper back pain I used to have.
Whether you want to build strength, improve posture or unlock athletic longevity, both variations deserve a spot in your training. In this guide, we’ll break down the differences between the chin-up vs pull-up, what muscles they target, how to perform them correctly, and which version might be best for you.
What is a chin up and a pull up?
What’s the difference?
The chin-up is performed with an underhand grip (palms facing you), usually shoulder-width or slightly narrower. The pull-up, by contrast, uses an overhand grip (palms facing away), typically a bit wider than shoulder-width.
Where do they come from?
Both moves trace their roots back to Greco-Roman soldiers and gymnasts, later codified in 18th century Prussian physical culture by Friedrich Jahn. The sternum chin-up variation even has bodybuilding lineage thanks to Vince Gironda in the 1960s and 70s. Today, these movements are cornerstones of calisthenics and functional training.
Even dating back to the origin of humans, our body is largely designed to hang, swing, and climb. We are descendants of apes after all. The chin up and pull up help us use our arms as intended by nature. With that comes removing muscle imbalances from the modern lifestyle.
What muscles do I use in chin ups and pull ups?
Muscles worked during the chinup
Lats: Primary mover
Biceps: Highly activated
Pecs: Significantly involved
Forearms and brachialis: Strong assistance role
Traps and rhomboids: Stabilizers through range
Muscles Worked During the Pullup
Lats: Same dominant role as chin-ups
Traps: Greater activation, especially lower traps
Posterior delts and rhomboids: Reinforce scapular stability
Biceps: Still engaged, but less than chin-up
Core: Required for stability and posture
Biomechanically, chin-ups emphasize shoulder extension and elbow flexion, while pull-ups bias shoulder adduction and scapular depression. In other words, chin-ups make you pull more with your arms and chest by bending the elbows and bringing the shoulders backward, while pull-ups make you pull more with your back by drawing the arms in toward your sides and pulling the shoulder blades down.
This explains why chin-ups often feel easier for beginners and why pull-ups demand more back strength.
Benefits of chin ups and pull ups
Benefits of chin-ups
More biceps and chest involvement for muscle growth
Often easier entry point for beginners
Allows greater elbow flexion range of motion
Benefits of pull-ups
Stronger emphasis on lats, traps and shoulder stability
Excellent for posture and back development
Safer option for those with shoulder impingement history
Both variations improve grip strength, core stability and resilience for sports like climbing, swimming and martial arts. They also play a role in rehabilitation and posture correction for everyday health. This person managed to bulk up almost 30 pounds by including weighted pulls ups in his routine.
How do you do chin ups and pull ups?
How to perform chin-ups
Grip the bar with palms facing you, shoulder-width or narrower.
Start from a dead hang, engage core, depress shoulders.
Pull chest toward the bar, elbows driving down and back.
Clear chin over the bar, lightly touching chest if possible.
Lower slowly to full extension.
How to perform pull-ups
Grip the bar palms facing away, slightly wider than shoulders.
Hang fully extended, shoulders down and back, core engaged.
Pull upper chest toward the bar, elbows moving to the sides.
Clear chin, bring chest close to bar.
Lower under control to dead hang.
Key cues: “Pull shoulders down before bending elbows,” “Keep core tight,” “Control tempo 2–3 seconds each way.”
From personal experience, I can tell you that for both movements, engaging your entire core, all parts of your abs, down to your glutes, will help you establish the tightness necessary to do chin ups and pull ups efficiently. This comes down to mind muscle connection, or visualizing your muscles firing off.
Programming and variations for chin up and pull up
Pull-Up variations
Neutral grip (palms facing each other)
Mixed grip or towel grip for grip endurance
Eccentric-only and isometric holds
Weighted pull-ups and chin-ups
Advanced: sternum chin-ups, explosive chest-to-bar, one-arm progressions
Programming guidelines:
Beginners: 3–5 sets of 2–5 reps with band/assistance
Intermediate: 4–6 sets of 6–10 reps with tempo or negatives
Advanced: Weighted or high-rep sets, 5+ sets, longer rest
How do I make sure I do chin ups and pull ups right?
Mistakes to avoid:
Partial reps (not locking out or clearing chin)
Excessive swinging/kipping
Overly wide grip (increased shoulder stress)
Rushing tempo, neglecting eccentric phase
Poor scapular control (“shrugged” shoulders)
Fixes:
Focus on strict form, controlled range
Cue: “Shoulders down, elbows drive, core tight”
Use a 2–3 second up/down tempo
Progress gradually with bands, negatives or weight
Shoulder impingement (pinching shoulder pain) risk is higher in chin-ups and wide-grip pull-ups, so avoid those if recovering from rotator cuff or impingement issues.
Who are chins ups and pull ups for?
Best for:
Athletes (climbers, swimmers, grapplers)
Desk workers needing posture correction
Anyone pursuing functional strength and longevity
Not recommended for:
Individuals with unresolved shoulder impingement or rotator cuff injuries (unless modified)
Modifications: Neutral grip pull-ups, inverted rows, lat pulldowns, or ring pulls for rehab and accessibility.
Should I do chin ups or pull ups?
Here’s a breakdown of who would be better off doing, or at least starting, with chin ups vs pull ups.
Chin up pros
Easier for beginners
Greater bicep and chest involvement
Promotes hypertrophy in arms
Chin up cons
Higher impingement risk
Less emphasis on back width
Pull up pros
Stronger back and trap development
Excellent for posture and shoulder health
Military/fitness standard
Pull up cons
More difficult for beginners
Less direct arm development
Are chin ups and pull ups worth it?
Both chin-ups and pull-ups are non-negotiable pillars of upper body training. Chin-ups provide an approachable entry point with strong arm and chest development, while pull-ups build the wide, resilient back needed for athletic performance and long-term health. Both of these exercises rank among a handful of essentials in my opinion that every athlete and health-conscious individual should do in some capacity.
Takeaway: If you’re just starting, lean into chin-ups. As you progress, incorporate pull-ups for balanced development. Over time, programming both ensures strength, posture and functional athleticism.
Frequently asked questions about chin ups and pull ups
Q1: Which is easier, chin-ups or pull-ups?
-Chin-ups are usually easier due to greater bicep involvement, though individual strength profiles may vary.
Q2: Do chin-ups and pull-ups work different muscles?
-Yes. Chin-ups target biceps and chest more, pull-ups emphasize lats and traps. Both engage the full upper back.
Q3: Can chin-ups hurt your shoulders?
-They can if you have preexisting impingement issues. Stick with neutral grip or standard pull-ups if you experience pain.
Q4: How can beginners build up to their first pull-up?
-Use band assistance, negatives, and isometric holds. Gradually increase reps weekly.
Q5: Which is better for athletes?
-Both. Climbers often favor pull-up variations, swimmers and grapplers benefit from both for strength and shoulder stability.
ATG Split Squat: How To Do It And Benefits
The ATG split squat is one of the most effective lower body exercises for mobility, strength, and injury prevention. Learn proper form, benefits, and how to do it safely.
Introduction to the ATG Split Squat
The ATG Split Squat has exploded in popularity over the past few years, especially thanks to coaches like Ben Patrick, better known as the “Knees Over Toes Guy.” What makes this movement stand out isn’t just the catchy name—it’s the unique blend of mobility, strength, and resilience it builds. Whether you’re an athlete, someone recovering from injury, or just looking to keep your joints healthy for the long haul, the ATG Split Squat offers a functional edge that traditional leg exercises often miss.
The ATG split squat has been a game-changer for me personally. As a high school wrestler, I used to get severe knee pain, and they would swell up constantly, ultimately contributing to me quitting wrestling. This carried on to my Jiujitsu career until my mid twenties, when I was exposed to the ATG Split Squat through Ben Patrick's YouTube channel, Thekneesovertoesguy. After steady work, it became a staple of my routines, and I haven’t had any knee pain since.
In this article, we’ll break down exactly what the ATG Split Squat is, the science behind it, how to do it properly, and why it might be the missing piece in your training program.
What Is the ATG Split Squat?
The ATG Split Squat (short for “Ass to Grass”) is a deep-range, single-leg squat variation designed to maximize mobility and strength through the full range of motion. Unlike standard split squats, the ATG version emphasizes driving the front knee well past the toes while the back leg stays long and straight, creating a deep stretch across the hip flexors.
This exercise was popularized by Ben Patrick, whose training methods emphasize building “bulletproof” knees and functional resilience. Strength coach Charles Poliquin also championed similar movements, highlighting their role in knee rehab and athletic performance. Today, the ATG Split Squat is a staple in programs designed to promote long-term athleticism, reduce injury risk, and replicate the kinds of movements you actually use in daily life—like walking down stairs, changing direction, or kneeling on the ground.
What muscles does the ATG Split Squat work?
Muscles Worked
Primary: Quadriceps, glutes, adductors, hip flexors (rear leg stretch)
Secondary: Hamstrings, tibialis, calves, obliques, core
Biomechanics
The forward tracking of the knee ramps up quadriceps demand while also encouraging ankle dorsiflexion. At the same time, the rear leg experiences a loaded stretch across the hip flexors, making the movement a two-for-one in terms of strength and mobility.
Because it’s unilateral, the ATG Split Squat also challenges balance, stability, and core engagement in a way that bilateral squats can’t. The deep range of motion provides a stimulus that static stretching often fails to replicate, particularly for ankle mobility.
What are the benefits of the ATG Split Squat?
The ATG Split Squat is more than just another leg exercise—it offers a combination of benefits rarely matched by other movements:
Mobility: Enhances ankle, knee, and hip mobility with permanent adaptations.
Strength: Builds robust quads, glutes, and connective tissue resilience.
Sport Crossover: Improves sprinting, jumping, cutting, and grappling.
Longevity: Protects against joint pain and supports healthy aging.
Unilateral Training: Corrects imbalances, strengthens stabilizers, and reduces compensations.
In short, this exercise isn’t just for aesthetics—it’s a cornerstone for functional and pain-free movement. I have not had a single knee issue since doing this movement 2-3 times a week.
How do I do an ATG Split Squat?
Step-by-step execution
Setup: Take a split stance with both feet pointing forward. Keep the torso tall and brace your core.
Descend: Push your front knee over the toes as you lower, aiming for your hamstring to touch your calf. Keep the back leg long.
Rise/Pulse: Drive through the front heel to return to start. For pulse variations, stay in the bottom third and oscillate.
Key Cues: “Knee past toes,” “Hamstring to calf,” “Keep heel down,” “Chest tall, ribs down.”
For beginners
If you’re new to the ATG Split Squat, don’t worry about getting all the way “ass to grass” right away. Start by using support from a wall, pole, or bench to steady yourself. You can also elevate your front foot on a small step or plate to make the bottom position more accessible. Focus on balance, keeping the heel flat, and building confidence in a shallow range before gradually working deeper over time. Garage Gym Reviews has a great beginners guide
What's happening to your muscles
Quads and glutes are the main drivers.
Rear leg hip flexors are stretched under load.
Core stabilizes balance throughout the movement.
Common mistakes
Shallow depth or lifting the heel.
Excessive forward lean or arching the back.
Progressing too quickly with weight or elevation.
Fixes include regressing to assisted variations, elevating the front foot for better range, and focusing on form before load.
ATG Split Squat: Programming & Variations
Beginners: 2–3 sets of 6–10 reps per leg, bodyweight only.
Intermediate: 4 sets of 8–12 reps, with light external load.
Advanced: 5+ sets with weighted goblet or barbell variations; plyometric versions for explosiveness.
Rest 60–120 seconds depending on focus (strength vs endurance). Train 2–3x per week, rotating with bilateral squats or deadlifts.
I also like to warm up with them, doing 3-5 slow, controlled split squats per side.
Variations include elevated front foot, pulses, isometric holds, or weighted progressions. For home setups, stairs, benches, or resistance bands can provide assistance or challenge.
What if I can’t do an ATG Split Squat?
Here’s a fix list for common potential limiters or errors:
Shallow Depth: Limits mobility benefits → elevate the front foot and slow down.
Heel Lift: Compromises mechanics → keep the heel grounded and adjust stance.
Valgus Collapse: Knee caves inward → focus on driving the knee outward.
Overloading: Adding weight too quickly → master bodyweight first.
Each error not only reduces benefits but may also increase injury risk, so prioritizing form and pain-free range of motion is key.
Who are ATG Split Squats really for?
Best for:
Athletes in sports requiring sprinting, jumping, or cutting.
Lifters seeking mobility and resilience.
Older adults looking to preserve functional range.
Not recommended for:
Anyone with acute knee or hip injuries.
Post-surgery patients until cleared for loaded range of motion.
Modifications (like assistance or partial depth) can make the exercise accessible even for beginners or those in early rehab.
Pros and cons of the ATG Split Squat
Pros
Builds mobility and strength simultaneously
Minimal equipment required
Strong carryover to sports and daily life
Corrects imbalances and strengthens stabilizers
Cons
Steep learning curve for beginners
Can be intimidating for those with knee history
Requires patience—progression is slow and gradual
Are ATG Split Squats really worth it?
The ATG Split Squat is a powerhouse exercise that delivers far more than just quad gains. It’s a tool for building functional mobility, protecting joints, and enhancing athletic performance well into the future. While it demands patience and consistency, the payoff is worth it: stronger, healthier, more resilient legs that move through life with confidence. I have personally seen massive improvements in knee health thanks to this exercise.
For athletes, older adults, and fitness enthusiasts alike, this is one movement you don’t want to overlook.
Frequently asked questions about ATG Split Squats
Q1: Are ATG Split Squats bad for your knees?
A: No—when progressed gradually and performed pain-free, they can actually improve knee health and reduce pain.
Q2: Should my knee go past my toes?
A: Yes. That’s part of the design, promoting quad strength and ankle mobility.
Q3: Can I do ATG Split Squats at home?
A: Absolutely. They require little to no equipment and can be done with stairs, benches, or bands.
Q4: How often should I do ATG Split Squats?
A: 2–3 times per week works for most people, depending on goals and recovery.
Q5: Are ATG Split Squats better than Bulgarian Split Squats?
A: They serve different purposes—ATG emphasizes mobility and quad strength, while Bulgarians target glutes and hamstrings more.