ATG Split Squat (Ass to Grass)
Performs a deep split squat with the front knee driven over the toes until the front hamstring covers the calf, keeping the front heel down and back leg straight with glute squeezed.
2 min 12 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 5 reps
- Rest
- 1 min
- Est. duration
- 2 min 12 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
AI-assisted learning notes are based on the available source notes. Use the original demonstration for full context.
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