ATG Squat Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps
- secondary: calves, gluteal, hamstring
How to perform?
The ATG (ass-to-grass) Squat stands as a profound testament to its transformative potential. This compound exercise strategically targets the quadriceps, supplemented by engagement from the glutes, hamstrings, and calves to a lesser degree. By executing a controlled descent to achieve parallel or sub-parallel positioning of the thighs in relation to the ground, followed by a purposeful ascent, this exercise unveils substantial gains in lower body strength, flexibility, and overall athletic performance.
Notably, my own fitness journey has been marked by the resounding impact of the ATG Squat, particularly in the realm of knee health and form enhancement. It has emerged as a cornerstone in fortifying and safeguarding my knee function. This enduring commitment to its practice is exemplified through the inclusion of variations such as single-legged ATG squats within my warm-up regimen—a strategic choice that underscores its enduring relevance in sustaining optimal musculoskeletal functionality and performance. Embrace the ATG Squat with unwavering enthusiasm, for within its execution lies a realm of transformative possibilities.
Variations
Bulgarian Split Squats
compoundClose-Stance Barbell Squat
compoundFront Barbell Squat
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundPause Squat
compoundReverse Hack Squat
compoundSafety Bar Close-Stance Squat
compoundSmith Machine Bulgarian Split Squat
compoundSmith Machine Squat
compoundSquat
compoundSumo-Stance Barbell Squat
compoundSquat with Core Twist
compoundPit Shark Squat
compound
Similar Exercises
Alternating Lunges
compoundDumbbell Sumo Squats
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundJump squat with pulse
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundSide Push-Ups
compoundSingle Leg Press
compoundSissy Squats
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSquat Jumps
compoundSquat Static Holds
compoundStep ups
compoundSumo Deadlift
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBooty Bodyweight Donkey Glute Kicks
isolationLeg Lifts With Cris-Cross Movement
isolationQuad Extensions (Leg Extensions)
isolationSingle-Leg Quad Extensions
isolationSquat Walk
isolationCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometricReverse static plank
isometricWall Sits
isometric