Curated Action

ATG Split Squat (Ass to Grass)

General Training

ATG Split Squat (Ass to Grass) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min 12 sec

Training Details

0:00 / 2:12
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

ATG Split Squat (Ass to Grass)

Step into a deep split squat stance, driving the front knee over the toes until the front hamstring fully covers the calf, keeping front heel down, back knee off the floor, and back leg straight with glute squeezed.

Key points

  • Front hamstring must completely cover the calf
  • Keep back leg straight with back knee hovering above the floor and glute flexed
  • Elevate front foot or use hand support to scale down mobility demands

Common mistakes

Letting the back knee collapse to the floor or cutting front knee flexion short.

Sets: 1Reps: 5 repsRest: 1 minEst. duration: 2 min 12 sec
AtgQuadsKnee BulletproofingVideoAuto ExtractedYoutube7-Step Atg Mobility Routine (Plus 4-Step Shoulder Routine)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.