The ATG Split Squat is a specialized, single-leg exercise derived from the traditional Bulgarian or Rear Foot Elevated Split Squat. Associated with the “Knees Over Toes” movement, the acronym “ATG” (Ass To Grass) emphasizes achieving a full, deep range of motion that pushes mobility limits under tension. This variation is designed not just for muscle growth, but specifically for strengthening the tendons and muscles surrounding the knee joint at angles traditionally avoided in conventional training.
The Mechanics of the ATG Split Squat
This variation fundamentally differs from a standard split squat by intentionally focusing on a deep degree of forward knee travel. The ATG Split Squat requires the front knee to track significantly past the toes, dramatically increasing the range of motion at the knee joint. This extreme forward movement of the shin places a unique and high degree of tension on the distal quadriceps muscles, particularly the Vastus Medialis Oblique (VMO).
The goal is to achieve an almost non-existent vertical shin angle at the bottom of the movement, maximizing the stretch and load on the patellar tendon and the knee capsule. Simultaneously, the back leg is kept relatively straight, unlike a conventional split squat, to create a deep, sustained stretch across the hip flexors. Loading the tissues at this stretched end range aims to build resilience and strength in positions that mimic real-world activities like sprinting or jumping.
Step-by-Step Execution
To begin the ATG Split Squat, set up with the front foot elevated on a slant board or a small weight plate. This elevation increases the allowable forward knee travel without the heel lifting. The back foot is typically placed on a bench or low box, though it can also remain on the floor for a regression. The distance between the front and back foot should be shorter than a standard split squat to facilitate the forward-driving motion of the knee.
Initiate the movement by driving your hips down and forward, leaning your weight heavily onto the front leg. Perform the descent phase with meticulous control, often taking three to five seconds, to maximize time under tension. Allow the front knee to travel as far forward over the toes as possible while maintaining a flat front foot, aiming for the hamstring to gently touch the calf at the deepest point.
Throughout the entire repetition, your torso should remain upright to ensure the load is directed primarily into the working quad. Avoid letting the front knee collapse inward; it should consistently track in line with the middle toes. The depth should only be determined by what your current comfort and mobility allow, never forced, especially when first learning the movement.
To return to the starting position, drive powerfully through the front heel and midfoot, engaging the quadriceps to extend the knee. The ascent can be slightly faster than the descent, but you should maintain tension without using momentum or bouncing out of the bottom position. Focus on squeezing the quadriceps and glute of the front leg to ensure a stable and controlled return to the top.
Strengthening the Knee Joint
The unique mechanics of the ATG Split Squat directly translate into improved functional strength and joint resilience. Strengthening the knee joint through a full range of motion, with the knee tracking far over the toes, helps condition the patellar and quadriceps tendons to handle greater loads. This deliberate loading of the tendon in a stretched position promotes adaptation and improves the tissue’s overall capacity.
This movement pattern is particularly effective for activating the VMO, a muscle that plays a significant role in stabilizing the kneecap. Research suggests that elevating the heel, a common modification, leads to significantly better VMO activation, improving dynamic knee stability. Consistent training in this deep range of motion can contribute to a reduction in knee pain often associated with running, jumping, or traditional squatting movements.