Own Every Range
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VIDEO DEMO

Goblet ATG split squat

Progression of ATG Split Squat

YouTube · Mitchel MayATG Split SquatWatch the demonstration

PROGRESSION · HOW TO DO IT

Goblet ATG split squat

These steps are written specifically for the Goblet ATG split squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet ATG split squat. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Pause at the deepest position you can control, then push through the front foot to stand. Stay tall and own the bottom.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

KNEES & QUADS / 01

Long rangeLong range

Goblet ATG split squat

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

Goblet ATG split squat is a progression of ATG Split Squat. Use the written card above for its exact setup and execution.

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.