Peak Health

ATG Split Squat

Quadriceps · Glutes · Hip flexors · Calves · Abdominals · Bodyweight

ATG Split Squat, startATG Split Squat, end

How to do it

  1. Place your front foot on a slant board, wedge, or thick plate, and set your back foot far behind you in a long split stance, both feet pointing forward.
  2. Keep your torso tall and braced throughout the movement.
  3. Bend the front knee and lower straight down, deliberately letting the front knee travel forward past the toes as far as ankle mobility allows.
  4. Keep the back leg long and straight, feeling a stretch through the hip flexor of the trailing leg as you descend.
  5. Lower until your front hamstring approaches your calf, going as deep as control and mobility allow without the torso collapsing forward.
  6. Drive through the front foot, pushing the knee back over the ankle, to return to the starting position.
  7. Complete all reps on one leg, then switch sides.
Primary muscle
Quadriceps
Secondary muscles
Glutes · Hip flexors · Calves · Abdominals
Equipment
Bodyweight
Sides
One side at a time

Watch it performed (opens in a new tab)