Overview
How to do it
- 1
SetupTake a long split stance with one foot in front and the other reaching behind youKeep the front heel flat on the floor and the back heel lifted, balanced on the toes
- 2
ExecutionStart by bending both knees and lowering your hips straight downLet the front knee travel forward over the toes while keeping the heel downAt the same time, allow the back knee to move down and back, and feel a stretch in the hip flexorsDescend as far as your mobility permits without losing good postureDrive through the front foot to stand back upRepeat for 8 to 12 reps per leg, staying controlled the entire time
Form tips & common mistakes
Keep your front heel fully planted throughout the movement
Hold an upright torso and avoid leaning forward.
Push the knee forward over the toes to improve ankle and knee mobility.
Tighten your glutes and core to keep your hips stable on the way down.
Keep the rear leg straight to create a strong hip flexor stretch and prevent posture from collapsing.
Benefits
Enhances Knee and Ankle Mobility: Working in deep knee flexion helps create resilient, mobile joints and can reduce stiffness over time.
Strengthens the Quads in Deep Range: The front leg moves through a full stretch and contraction, effectively targeting the lower quad fibers.
Stretches the Hip Flexors Dynamically: A straight back leg encourages flexibility and mobility in the hip flexors.
Improves Unilateral Strength and Balance: The split stance makes each leg work on its own, helping reduce imbalances and improve coordination.
Supports Athletic Performance: The ATG split squat reflects deep lunge positions seen in sports, helping improve deceleration, power, and injury prevention.
Strengthens Knees: Consistent work through deep knee flexion strengthens connective tissue and builds resilient knees.
Accessible with Minimal Equipment: You only need a platform and bodyweight, so it works well at home or in the gym.
Muscles worked
Quadriceps
Adductor Magnus، Hip flexors، Gluteus Maximus، Soleus
Erector Spinae
Hamstrings، Gastrocnemius
Rectus Abdominis، Obliques
Alternatives & variations
Frequently asked questions
Can beginners do the ATG split squat?
Yes, but it’s recommended to begin with partial range or support (e.g., using a stick or TRX) until strength and flexibility improve.
Do I need to let the knee go past the toes?
Yes, that is part of the movement. It helps train full knee flexion and mobility when done under control.
Why should the back leg stay straight?
A straight rear leg ensures a hip flexor stretch, spinal alignment, and proper movement pattern.
Is it normal to feel a stretch in the rear thigh?
Yes, especially if your hip flexors are tight. The stretch is part of the benefit of this exercise.