ATG Split Squats for Stronger Legs & Flexible Hips: How to Guide & Mistakes to Avoid

Key Takeaways

• ATG Split Squats are excellent for building lower body strength and flexibility, especially in the hips.
• This exercise targets the quadriceps, glutes, and hamstrings, while also improving balance and coordination.
• Proper form helps overcome common mistakes such as shallow depth and poor knee alignment.
• Progressive overload and variation can maximize the benefits of ATG Split Squats.
• The SRVO All-in-One Complete Trainer provides adjustable resistance for controlled progressions in ATG split squats.

ATG Split Squats

"ATG," or "Ass to Grass," means to go low as far as your flexibility allows. The ATG Split Squat is different from regular squats because it focuses on unilateral movement, meaning you work one leg at a time. This can help correct muscle imbalances and improve stability. 

Muscles Targeted

• Quadriceps: The front of your thighs - used for extending the knee.
• Glutes: The muscles in your buttocks - essential for hip extension and stability.
• Hamstrings: Your hamstrings are located at the back of your thighs – they're responsible for knee flexion and hip extension.
• Calves: Support the ankle joint and contribute to your overall balance.
• Core: Engaged to maintain balance and posture throughout the movement.

Doing an ATG Split Squat

• Step 1: Start by standing with your feet about as wide as your shoulders are. Step one leg back into a split stance, making sure both knees are lined up with your toes.
  
• Step 2: Bend both knees to lower your body. The back knee should move towards the floor, and the front thigh should reach parallel to the ground. Keep your torso upright and your chest open.
  
• Step 3: Keep your core tight to stay steady when you move. Make sure your back isn't arching or your torso isn't leaning forward.
  
• Step 4: Make sure your front knee is lined up with your toes, not bending inward. Push through the heel of your front foot to start moving back up.
  
• Step 5: Push through your front leg to go back to the start, keeping it smooth and steady. Repeat on both sides for however many reps you want.

During the movement, keep your hips square and your weight evenly distributed between both legs to stay balanced and avoid injury.

ATG Split Squat vs Lunges

Common Mistakes

Shallow Depth

A shallow squat limits muscle engagement, especially in the glutes and hamstrings. To avoid this, focus on lowering your hips as much as your flexibility allows. 

Think about sitting back into a chair, keeping your chest up and your back straight. Remember, it's better to go lighter with full depth than to compromise form for heavier weights.

Shallow depth in ATG split squats limits the exercise's effectiveness and hinders strength development.

Knee Alignment

Your knee should track over your toes during the movement. If your knee caves inward or extends too far forward, it can place unnecessary stress on the joint. To correct this, focus on maintaining a straight line from your hip to your knee to your ankle. Using a mirror or recording yourself can help you check your form and make necessary adjustments. 

Lack of Stability

Wobbling or losing balance can reduce the effectiveness of the exercise and increase the risk of injury. Engage your core throughout the movement and keep your gaze fixed on a point in front of you to maintain stability. If balance is a challenge, consider holding onto a support or using a lighter weight until you build more confidence and control.

Maximizing Results

Progressive Overload

• Start with bodyweight to focus on form.
• Progress to adjustable dumbbells for added resistance.
• Use a barbell for advanced strength training.
• Incorporate resistance bands for variety.

Repetition Schemes

For building lower body strength, aim for 4-6 reps per set with heavier weights. If your goal is endurance, opt for 12-15 reps with lighter weights. Mixing up your rep ranges can keep your workouts interesting and help you break through plateaus.

Variations and Modifications

Variations can help you target different muscle groups. For example, adding a jump at the top of the movement can increase explosiveness and cardiovascular intensity. Alternatively, performing the exercise with a raised rear foot can place more emphasis on the front leg and enhance balance.

Modifications are also available for those with limitations or who are just starting out. Using equipment like SRVO All-in-One Complete Trainer or holding onto a stable surface can provide additional support and help maintain balance during the exercise.

Space Requirements

Ensure you have enough room to comfortably step forward and lower your body without hitting any obstacles. A clear area of about 6 feet by 6 feet is usually sufficient.

If you're using equipment like dumbbells or a barbell, make sure there's enough space around you to safely pick up and set down the weights. A mirror can be helpful for checking form, but it's not necessary if you're mindful of your movements.

Safety Considerations

Begin with a thorough warm-up to prepare your muscles and joints for the exercise. Dynamic stretches focusing on the hips, knees, and ankles can help increase blood flow and flexibility.

During the exercise, keep your movements controlled and deliberate. Avoid rushing through reps, as this can compromise form and lead to injury. If you're new to the exercise or returning from an injury, consider working with a trainer to ensure proper technique and safety. 

Build an Effective Workout Routine With SOLE Equipment

The SRVO All-in-One Complete Trainer provides versatile resistance, helping improve strength, stability, and form across a variety of exercises, including squats and lunges.

• Versatility: SOLE equipment, like the SRVO All-in-One Complete Trainer and dumbbells, can be used for a wide range of exercises, making it perfect for full-body workouts.
  
• Progressive Training: With adjustable resistance and weights, SOLE equipment allows for gradual progression to continually challenge your muscles and enhance strength gains.
  
• Compact and Space-Saving: SOLE products, such as the SW180 Adjustable Dumbbells and the SRVO All-in-One Complete Trainer are designed for home use, giving you effective workouts without the need for a large gym setup.
  
• Integrated Technology: The SOLE+ app enhances your training experience by bringing you personalized workout plans, tracking progress, and keeping you motivated to reach your fitness goals.
  
• Durability and Quality: SOLE equipment is made with high-quality materials, ensuring long-lasting performance, so you can build a reliable and effective workout routine for years to come.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s SW180 Adjustable Dumbbells or the SRVO All-in-One Complete Trainer and make every workout count!

Frequently Asked Questions

What are the main benefits of ATG split squats?

ATG Split Squats bring a range of benefits, including increased lower body strength, improved hip flexibility, balance, and coordination. By working one leg at a time, they help correct muscle imbalances and improve overall stability.

Additionally, the deep range of motion required for ATG Split Squats can lead to better joint health and mobility, which is beneficial for athletic performance and daily activities.

How often should I include it in my routine?

The frequency of ATG Split Squats in your routine depends on your fitness goals and current program. For general strength and conditioning, including them 2-3 times per week can be effective. If you're focusing on building lower body strength, you might perform them more frequently.

How can SOLE equipment help improve my ATG split squat? 

The SRVO All-in-One Complete Trainer can help beginners ease into ATG split squats by providing resistance and support for better stability. Using SOLE's SW180 - Adjustable Dumbbells during the movement can increase intensity and aid in progression. As you advance, the adjustable weights allow you to further challenge your muscles for growth.