The ATG split squat is a fantastic lower body exercise primarily targeting the quadriceps, hamstrings, and glutes. The movement engages the quadriceps as the front leg bears the majority of the load while descending. The hamstrings assist in stabilizing the movement, while the glutes play a crucial role in extending the hips and maintaining proper posture throughout. Additionally, the calves and core muscles are engaged to provide support and balance, making it a comprehensive lower body workout.
The ATG split squat can be incorporated into a workout routine as follows: aim for 3-4 sets of 8-15 repetitions on each leg, depending on your fitness level. This exercise can be combined with complementary movements such as deadlifts, lunges, or squats to create a balanced leg day routine. Additionally, consider varying the tempo or adding weights to increase the intensity as you progress.
The ATG split squat is an effective exercise for building lower body strength, improving flexibility, and enhancing balance and coordination. By focusing on proper form and avoiding common mistakes, individuals can maximize the benefits of this multifaceted movement, leading to overall improved athletic performance and reduced risk of injury in daily activities.