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Ultimate Guide to ATG Squat: Techniques, Tricks, Advantages, and Substitutions

Ass to grass squats fully activate the muscles in your lower body. 

The ass-to-grass (ATG) squat entails squatting deeply until your hips drop below parallel. (You can achieve a similar range of motion on the hack squat machine as a safer option.) This has become popular among Olympic weightlifters who integrate it into their routines derived from snatch and clean and jerk movements. Additionally, numerous CrossFit coaches and football trainers endorse ATG squats, often highlighting the necessity of deep squatting.

Although there is an ongoing discussion about how deep squats should be, most experts and researchers agree that squats are crucial for strengthening your lower body(1). The depth of your squats can vary based on factors like height, torso length, joint condition, and hip flexibility. This guide explores the ATG squat, detailing effective techniques and offering alternatives for those unable to perform deep squats safely. 

An Introduction to ATG Squats

Observe a child bending to pick up a toy; they instinctively deep squat. Unfortunately, years of desk-bound sitting can result in shorter hip flexors, increased knee and back strain, and weaker glutes.

Performing ATG squats may involve lowering yourself until your hamstrings touch your calves. This compound movement leverages your hip, knee, and ankle joints. You can perform ATG squats with dumbbells, barbells, kettlebells, or even bodyweight.

Next, we will explore the benefits of ATG squats and correct execution methods. Continue reading for valuable training advice to optimize your full range of motion. Additionally, we provide alternatives that develop the same muscle groups. 

ATG Squat Techniques and Targeted Muscles

ATG squats focus on developing your lower body muscles —  quadriceps, hamstrings, and glutes. Research indicates that when executed correctly, deep squats like the ATG are highly effective for leg muscle training and strengthening (2)

Steps to perform the ATG Squat:

  1. Position your feet hip-width apart with toes pointing straight or slightly outward.
  2. Place the barbell across your back, ensuring it rests on your upper trapezius muscles, not your neck. Grasp the barbell with a shoulder-width grip. This is your initial stance.
  3. Move your hips back while leaning your chest forward to engage your hamstrings and glutes. 
  4. Bend your knees forward and lower yourself as much as possible while driving your hips backward. Your chest and torso should remain upright, and your shoulders should be back.
  5. Press your feet into the floor and extend your legs to rise back to the starting position, completing one repetition.
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Exercise Tips

Correct form is imperative for the ATG squat to avert injuries and ensure proper muscle engagement at such depths. This movement can be particularly challenging for a novice, especially with excessive weight. Here are some exercise tips to optimize this workout.

Adopt a Wider Stance

While performing ATG squats, some individuals may experience back rounding or knee tilting. A wider stance can help correct this. It’s also advisable to reduce the weight.

Avoid Back Rounding

Rounding your back during this exercise is hazardous. It shifts the load away from your intended muscles to your spinal discs and spine. If this issue persists, try initially performing the exercise without weights. 

Stretch Beforehand

The increased range of motion required for ATG squats can be particularly difficult if your muscles are tense. SoStretching beforehand can assist in loosening up your muscles. 

Opt for Lower Weights

You probably won’t be able to lift the same weights you use for standard squats when performing the ATG squat. This movement is significantly more challenging and requires a broader range of motion. 

Advantages of ATG Squats

Incorporating ATG squats into your regimen can lead to comprehensive muscle development. Below are additional advantages of this exercise.

Quad Strengtheners

ATG squats are excellent quad enhancers. The extensive range of motion contributes to boosting muscular hypertrophy and power in your quadriceps.

Enhance Lower Body Mobility

The increased range of motion required for the ATG squat can aid in enhancing your lower body flexibility. It achieves this by stretching most major lower body muscles.

Boost Core Stability

Executing ATG squats demands that you engage your core for balance, particularly at deep depths. Consequently, including this exercise in your routine improves overall balance and stability.

Improve Knee Stability

ATG squats can also enhance your knee mechanics, benefiting other squat variations. This enhancement translates to better performance in other lower body exercises, such as lateral lunges.

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Enhance Leg Hypertrophy

Deep squatting increases time under tension for your lower body muscles during ATG squats, leading to improved muscle activation and hypertrophy.

ATG Squat Alternatives

While ATG squats are superb for building your lower body, they may not be suitable for everyone. It’s crucial to diversify your workout regimen to introduce new stimuli and prevent training monotony that leads to a performance plateau(3). Here are some alternative exercises.

Sissy Squat

The sissy squat is another deep movement that involves both your hamstrings and calves similar to ATG squats. However, with sissy squats, you can use your arms for balance. You also lean back during the exercise, which reduces the need for flexibility and hip mobility.

Heels-Elevated Goblet Squat

Heels-elevated goblet squats are beneficial for individuals with ankle mobility issues. Elevating your heels alleviates the difficulties caused by stiff ankles during ATG squats.

Hack Squats

Hack Squat

Hack squats provide an excellent way to squat with back support. While they may be deemed less functional, hack squats offer a similar range of motion, benefiting your lower body muscles.

Forward Lunges

Lunges serve as an effective bodyweight unilateral option. Shorter strides can increase the range of motion at your knee, enhancing quad activation when performing lunges.

Frequently Asked Questions

Does ATG actually work?

ATG, or ass-to-grass squats, are highly effective for training and fortifying your lower body. The guide above includes research illustrating that deep squats are scientifically proven to be great for lower body muscles.

Is ATG beneficial for muscle building?

The extensive range of motion in ATG squats makes them exceptional for your quads, increasing time under tension and resulting in significant muscle activation.

What is the full form of ATG squat?

Fully performed, an ATG squat should end with your hamstrings nearly touching your calves. Nevertheless, it’s generally advisable to squat as deeply as your range of motion permits.

More Exercise Guides

The ATG squat is a superb variation to include in your workouts and is excellent for quad enhancement. Below are other exercise guides that can effectively train your body muscles.

  • Seated Good Mornings Exercise Guide: How to, Tips, Benefits, and Alternatives
  • Plank Pull Through: How to, Benefits, and Exercise Guide

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References

  1. Gullett, J. C., Tillman, M. D., Gutierrez, G. M., & Chow, J. W. (2009). A biomechanical comparison of back and front squats in healthy trained individuals. Journal of strength and conditioning research, 23(1), 284–292. https://doi.org/10.1519/JSC.0b013e31818546bb 
  2. Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports medicine (Auckland, N.Z.), 43(10), 993–1008. https://doi.org/10.1007/s40279-013-0073-6 
  3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897