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ATG squats are a deep, ass-to-grass bodyweight squat where you descend until your hamstrings cover your calves, training your legs through their fullest range. They emphasize the quadriceps, particularly the vastus medialis around the knee, along with the glutes, while building mobility and resilience in the knees and ankles. Stand with feet about shoulder-width, then sit straight down, letting your knees travel forward over your toes while keeping your heels down and your chest upright. Elevating your heels on a slant board or wedge makes the bottom position more accessible and shifts focus onto the quads. Control the descent and drive up through your whole foot. ATG squats build knee resilience and full-range leg strength that carry over to running, jumping, and everyday movement.

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