ATG Split Squat: The best exercise for flexible and strong legs!

In the world of fitness, not all exercises are created equal when it comes to strengthening the lower body and improving both strength and flexibility.

Among the 15 best full-body mobility exercises is the ATG (Ass to Grass) Split Squat.

Still too little known in France, but extremely effective, I will present it to you in this article, and share all its secrets with you: its origins, how to do it well, what benefits it has on the development of the legs, how to start without injuring yourself.

The Origins of the ATG Split Squat

The ATG Split Squat has its origins in the field of Olympic strength.

It was Ben Patrick, known as the “knees over toes guy” on social media, who popularized this exercise.

He first used it during his training with Charles Poliquin, the famous Canadian physical trainer.

Ben Patrick emphasized the importance of joint mobility and developed training methods focused on knee joint problems and rehabilitation, a method he created while working on his own knee issues.

Ben Patrick struggled with knee pain from the age of 12 after intensively playing his passion, basketball.

Between the ages of 14 and 18, he had to deal with problems such as ligament tears, a partial kneecap replacement, and a quadriceps tear.

Despite repeated surgeries during his teenage years, his knee problems persisted and worsened.

It was during his meeting with Olympic coach Charles Poliquin that he found a new approach to rehabilitating his knees.

Poliquin introduced him to the concept of knees over toes, a notion that served as a catalyst for Ben Patrick and his method.

By working on this new approach, Ben Patrick managed to resolve his knee problems within a few months, which allowed him to land a scholarship at the age of 23 to play for a Division 1 basketball team.

However, he had to revise his sporting ambitions due to disagreements with his coach.

Thanks to the solutions he developed for his knees during this period, Ben Patrick reoriented himself by becoming a trainer, developing innovative methods of physical preparation to treat knee pain and optimize joint health and therefore longevity.

At the age of 30, Patrick is able to perform a vertical jump of more than 1 meter and has the agility of a 20-year-old man on the field.

Beyond his performances, Patrick devotes his efforts to sharing his expertise by offering advice and personalized training sessions.

His credo: maximize performance while minimizing the risk of injury.

This rigorous approach has made him a key figure in the field of physical preparation and knee rehabilitation, becoming the “knee over toes guy”.

Thousands of people who have followed his programs online testify to the effectiveness of his method, of which ATG is one of the flagship exercises.

What muscles are used in the ATG Split Squat?

The ATG Split Squat works a wide variety of muscles and tendons, with an emphasis on the quadriceps, hamstrings, glutes, and hip stabilizers.

By lowering to the “Ass to Grass” position, the exercise also engages the calf, back and core muscles, as well as stretching the Psoas, providing a complete lower body and core workout.

This is one of the few exercises that allows you to strengthen the psoas in its stretched position and to strongly engage the tibialis, the muscle described by Ben Patrick as the first line of defense against knee injuries!

What are the benefits and advantages of the ATG Split Squat?

The benefits of the ATG Split Squat are numerous for both the experienced sedentary person and the athlete.

In addition to strengthening lower body muscles, it improves hip and knee mobility, which can help prevent injuries and improve performance in other physical activities.

Let's take the example of a basketball player:

This exercise specifically targets the stabilizing muscles of the lower limbs, which are essential for absorbing impacts and maintaining joint stability when landing after a jump.

Additionally, by strengthening the quadriceps, hamstrings and glutes, the ATG Split Squat promotes the development of muscular strength and power necessary for good lower body explosiveness.

Valuable benefits for practices such as basketball, handball, football, rugby, etc.

It allows force to be generated over extreme ranges , which helps to minimize the risk of injuries linked to postural imbalances or stiffness in recreational CrossFit or bodybuilding practitioners who often tend to reduce ranges of motion when working with heavy loads.

They will be able to restore large ranges of motion, synonymous with greater strength and muscle mass gains, while improving the balance, stability and mobility of their joints (strengthening all connective tissues).

Additionally, the ATG Split Squat is excellent for longevity.

According to Ben Patrick, it helps recreate connective tissue in and around the knee.

It strengthens all the stabilizing muscles around the knee as well as the ankle, allowing the legs to remain flexible and strong as we age and preventing what has become the number one killer of older people: falling.

The exercise is practiced by many high-level athletes such as Nicolas de Paoli, as well as by the famous Israeli professor of movement and founder of “movement culture” , a guarantee of its effectiveness!

How to properly perform ATG Split Squats without getting injured?

To correctly perform the ATG Split Squat, follow these steps:

Starting Position: Standing with one foot in front of you and the other behind you, keeping your hip width apart. Make sure your front foot is stable and your knee is in line with your ankle. Your back foot should be on its toes, with your heel raised.

Controlled Descent: Maintaining good posture and keeping your back straight, begin to descend by bending the knee of your front leg.

The goal is to achieve maximum depth, while keeping the back leg as straight as possible.

The weight of the back leg will be maintained on the heel of the back leg. The majority of the body weight should be on the front leg.

Muscle Activation: As you descend, focus on activating your lower body muscles, especially the knee of your front leg. Push through the heel of your front foot to return to the starting position.

The focus should be on the front knee, and secondarily on keeping the back leg straight throughout the entire exercise. It is possible to change the focus between the front and back leg depending on the priority objective (Psoas or knee).

Controlled Repetitions: Perform the movement in a controlled and fluid manner, avoiding jerks or sudden movements.

You must be able to generate force at every point of the exercise. Be attentive and focused throughout the exercise.

Possible ATG Split Squat Progressions and Regressions for Beginners

Progression: To increase the difficulty, you can add resistance by holding dumbbells in each hand or a barbell across your shoulders/neck. You can also use variations such as the Split Squat with the back foot slightly elevated. (Advanced version)

The exercise must be mastered in its execution with body weight before adding additional loads.

This is a common piece of advice in the fitness world, and it's even more true in the case of the ATG split squat. This demanding exercise requires intense focus and putting your ego aside.

Performed with Mouvers' quality of movement approach, it offers the unique benefit of being able to improve strength, flexibility and body awareness all at once.

Regressions and Tips for Beginners

For beginners or those who have difficulty performing the ATG Split Squat, here are some possible options:

1. Front Leg Elevator: You can place your front leg on an elevated object, such as a stair step or a weight bench. This reduces the range of motion and the effort required to get out of the “ass to grass” position. Always start with your body weight.
2. Chair Support: Use a chair or support to help you maintain balance while exercising. This will allow you to focus on form and reduce stress on your joints.
3. Depth Reduction: Limit the depth of the descent until you are comfortable with the movement. You can increase the depth as your strength and mobility improve.

If the exercise is too difficult, you can modify your execution intention by concentrating more on the front leg, for example, until you are comfortable with this part, before switching the effort back to all the parts of the body used.

Don't hesitate to do your own tests to gain skills and autonomy!

You can find the ATG split squat and many other exercises in the NEVER HURTS YOUR KNEES™ training with a complete methodology and video explanations for anti-fragile knees!

To have a body that can move freely without restrictions or pain, a versatile body that you can always count on, capable of accompanying you in a full-throttle life, discover the MOUVERS Academy!

Nomad Slim
Founder of MOUVERS