The Athletic Truth Group (ATG) split squat or rear foot elevated split squat with a deep knee bend is an amazing movement!
I believe it has the potential to transform human movement by tearing apart old myths about knee pain and building massive amounts of strength and muscle in the quadriceps.
This is a movement that should be important not only in the world of strength and conditioning, but in the worlds of athletic training, calisthenics, and bodybuilding as well!
I am forever thankful for Ben Patrick and the crew at Athletic Truth Group for sharing this exercise with the world and continuing to do so much to publicize it.
This article will teach you why the ATG split squat is such a valuable exercise due to its many variations, easy progression and regressions, ability to reduce knee pain, and potential applications in the world of fitness.
However, if you have never seen the movement before, you should check out this amazing guide to the ATG split squat below!
It is taught by the expert himself, Ben Patrick of Athletic Truth Group!
More Variations → More People Who Can Use It
One of the key reasons that the ATG split-squat is a great exercise is because of all the possible ways that it can be performed.
It can be loaded with:
- Bodyweight
- Dumbbells
- Kettlebells
- Barbells
Additionally, it can be performed:
- In the front rack position like a front squat,
- On your shoulders like a high bar back squat,
- Overhead like an overhead squat (Note: I would only recommend this variation with dumbbells or kettlebells for safety concerns)
From what I listed here, there are around 12 variations for the ATG split squat that all have their own specific benefits and drawbacks.
There aren’t many exercises on the planet that can be used in so many ways that can effectively load the quadriceps muscles.
“Quadricep-animation” by Niwadare is licensed under CC BY-SA 4.0.
This is how the quadricep naturally moves.
The ATG split squat is so effective at loading the quadricep because of the deep knee bend involved in the movement.
Additionally, The ATG split squat gives trainees with back pain comparable quadriceps strength to a squat without placing a heavy barbell on their back.
The key benefit of an exercise having many variations, is that it can be used to train many different groups of people.
By changing the load placed on the muscles by using different variations, one exercise can help many people!
The ATG split squat is truly an exercise that is appropriate for most training populations from children to the elderly when properly progressed and regressed.
So, let’s talk about how to properly progress and regress it!
Progressions and Regressions for Maximum Effectiveness
We can progress and regress the ATG split squat by lowering and elevating mainly the front foot. Specifically, we can progress it by choosing which foot to elevate.
Let me show you the different variations using these pictures!
Note how the knee is completely vertical compared to the ground.
That limits the quadricep activation and increases the hamstring and glute activation.
ATG Split Squat Basic Variation 1
By elevating my front foot as shown above, this exercise places more emphasis on the muscles of the quadriceps.
The higher the surface, the less stress placed on the knee.
This is a good movement for beginners because the range of motion and flexibility needed in the hips is not very advanced.
I start most of my clients with this variation and I find it well suited for the exercise programs of children and senior citizens.
Progression 2 – Foot on 2nd Step
Variation 3 – Foot on 1st Step
ATG Split Squat Basic Variations 2-3
Once a person is proficient in Variation 1, they can progress towards doing the exercise on even ground with both feet on the same level.
This variation requires more flexibility in the hip, but it should be a nice, gradual progression once the athlete is adjusted to variation 1.
I like to take my time progressing my athletes down from a highly elevated surface to the floor by using stairs.
Each step down the stairs requires more strength and flexibility.
Variation 4 – Both Feet on Ground
ATG Split Squat Basic Variation 4
The final variation I like to teach is to be able to perform the ATG split squat on even ground while keeping a completely vertical torso.
Once an athlete has progressed to this variation, we can start to load the exercise with any of the options discussed above.
This unlocks many, many more variations!
ATG Split Squat Basic Variation 5?
One of the greatest strength coaches of all-time, the late Charles Poliquin, wrote an article about another variation.
In this variation, the back foot is elevated on a low box or plate stack (4-6 inches high). This variation would be the ultimate test of mobility for the ATG split squat.
However, unless your purpose is developing extreme mobility, I don’t find it necessary for most athletes.
Mobility and Strength Gains
When you have trained with this exercise for a few sessions, you undoubtedly will realize one of the best benefits of this exercise: increased hip mobility and flexibility!
This exercise can transform your body by increasing your mobility in arguably the best way possible: lengthening and strengthening!
The hip flexors are notorious for being both inflexible and weak.
The ATG split squat combats this weakness on both fronts by increasing the strength of the hip flexors and challenging the limits of your flexibility with each rep.
Additionally, as you progress close to both feet on even ground, the more the demands of this exercise are increased.
If you want to see the results of becoming proficient in this exercise, check Ben Patrick @ kneesovertoesguy’s Instagram page.
He regularly has trained with the ATG split squat.
You don’t have to scroll very far before you see multiple pictures of Ben Patrick’s extreme mobility and strength.
This exercise works!
Train the VMO and Reduce Knee Pain
Another reason that the ATG split squat is a great exercise is because of its capability to relieve knee pain.
One of the main problems that causes many people to have chronic knee pain is the lack of stability around the knee.
This is caused by an imbalance between the muscles surrounding the knee: (# pic on left and right) the vastus medialis and vastus lateralis.
“Vastus medialis” by BodyParts3D/Anatomography is licensed under CC BY-SA 2.1 JP.
The vastus medialis runs along the inside of the legs.
“Vastus lateralis” by BodyParts3D/Anatomography is licensed under CC BY-SA 2.1 JP.
The vastus lateralis runs along the outside of the legs.
This is caused by an imbalance between the muscles surrounding the knee: the vastus medialis and vastus lateralis (shown above).
As you can see in the pictures above, the vastus medialis runs along the inside of the knee while the vastus lateralis runs along the outside of the knee.
Typically, the vastus medialis is significantly weaker than the vastus lateralis.
Studies have shown us that by training the knee through its full capability (aka a deep knee bend), the vastus medialis is activated more and therefore better developed.
This is highly important because:
Many people have knee pain and underdeveloped quads due to not training their quadriceps through its full range of motion.
This exercise has the potential to eradicate knee pain and build the quadriceps muscles by training through a full ROM!
The Future of the ATG Split Squat
I’m very excited about the capabilities of this exercise in the future because so many athletes have issues with knee pain.
While it will not fix every athlete’s problem, I think it can greatly reduce knee pain for many people!
After it was reintroduced to most of the strength and conditioning world by Athletic Truth Group, I’ve seen it used more often by:
- Personal trainers
- Collegiate strength and conditioning coaches
- Performance coaches
- Calisthenic coaches
- Movement coaches
I have personally taught this movement to both senior citizens and young lifters alike and have seen incredible results in both groups!
Bodybuilding Implications
I await the moment that more bodybuilding coaches begin to explore the benefits of this exercise with their trainees.
The vastus medialis is often one of the most underdeveloped muscles for aspiring bodybuilders.
Therefore, this exercise can be of extreme use to them!
Picture of Elite Bodybuilder, Tom Platz created by Passat25
Additionally, any bodybuilder who wants legs like Tom Platz, shown above, should be performing exercises for the quadriceps through full ranges of motion.
He has stated that training his quadriceps in this manner was one of the keys to his astounding leg development.
Check out this video of his workout routine, every rep of squats goes all the way to the ground with maximal knee bend.
That’s how you build the quadriceps!
ATG Split Squat Tips
After reading this far, I bet you’re raring to try the ATG split squat if you’ve never performed it!
For me, the key to the movement is maintaining a vertical torso.
This means that I try to perform the movement without letting my chest drop towards the ground.
By performing the exercise in this manner, you will maximize the quadricep recruitment and decrease the recruitment of your glutes, hamstrings, and lower back.
Use my steps below along with Ben Patrick’s video above to master the ATG Split Squat!
Here are my steps to performing this exercise (Basic Variation 4) well:
- Take a large step forward while keeping your chest high and pointing towards whatever object is in front of you.
- Place your front foot on the ground directly in line with your hips.
- Let your front knee track over your big toe.
- Stretch your back leg as you go deeper and try to keep it as straight as possible.
- Reverse the movement by pushing back into the ground and keeping a vertical torso the whole time.
Make sure to comment on any questions that you have about performing the ATG split squat down below!
Peace!
