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ATG split squats are a deep, single-leg squat variation where you drop your hips down and forward until your front knee travels well past your toes and your hamstring meets your calf. Popularized by Ben Patrick, the Knees Over Toes Guy and founder of the Athletic Truth Group, they build the quadriceps, glutes, and adductors while developing mobility in the hips, knees, and ankles. Take a long split stance, keep your torso tall, and lower slowly while driving your front heel into the floor and keeping it flat throughout. Pause at the bottom, then push back up under control rather than bouncing. Your back leg stays long to stretch the hip flexor. Start with bodyweight, elevate your front foot if your ankle mobility is limited, and add load only once your form is solid. Rest fully between legs.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.