ATG Split Squat: How To Do It And Benefits
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.