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Quadriceps · Intermediate

Bodyweight ATG Split Squat

Deep bodyweight split squat emphasizing controlled forward knee travel, front-leg strength, and hip and ankle range.

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Bodyweight ATG Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a long split stance with your front foot flat and your rear heel raised.
  2. 02Keep your torso tall and let the front knee travel forward over the toes as you descend.
  3. 03Lower into the deepest pain-free position you can control, aiming to bring the front hamstring toward the calf.
  4. 04Keep the front heel grounded and allow the rear hip and ankle to lengthen without losing balance.
  5. 05Press through the front foot to return to the starting split stance, then repeat before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Front Foot Elevated Split SquatHarder progressionDumbbell ATG Split SquatEasier regressionSplit SquatRelated variationKnees Over Toes Split SquatRelated variationDumbbell Decline Bench LungeRelated variationDumbbell Deficit Suitcase Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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