Own Every Range
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VIDEO DEMO

ATG Split Squat

YouTube · Mitchel MayATG Split SquatWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

ATG Split Squat

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Take a long split stance and use a rack or wall for balance. Keep the front foot flat.

  2. 02
    Move

    Lower the back knee as the front knee travels forward over the toes. Keep your chest tall.

  3. 03
    Finish

    Pause at the deepest position you can control, then push through the front foot to stand.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 01

Long rangeLong range

ATG Split Squat

Sets: 3–4 · Reps: 5–8 controlled per side

Build strength through deep knee flexion while opening the trailing hip.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The front knee and ankle travel into their deepest usable positions while the back hip extends. It is a practical way to own length under control, one side at a time.