The ATG split squat is a deep single-leg squat where the front knee deliberately travels well past the toes to build quad strength and knee resilience in end-range. It's a signature movement of the ATG method — here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The ATG split squat is a deep, knee-dominant single-leg squat that primarily works the quadriceps — especially the VMO (the teardrop quad above the knee) — while the glutes, adductors and hip flexors of the rear leg assist and stretch. From a staggered stance (rear foot down or elevated), you let the front knee travel forward over and past the toes into deep flexion, lowering until the hamstring covers the calf, then drive back up through the front leg. It's a signature movement of the ATG (knees-over-toes) method popularized by coach Ben Patrick, built to strengthen the knee through its full range rather than avoid the bottom.
The ATG split squat is a knee-dominant single-leg movement, so the quads carry most of the load through a very deep range. The VMO works hard near the bottom, while the rear-leg glutes, adductors and hip flexors assist and stretch as you descend.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Quadriceps (VMO emphasis) | Extends the front knee out of deep flexion |
| Assisting | Glutes, adductors | Help extend the hip and stabilize the front leg |
| Stretched | Hip flexors (rear leg) | Lengthen as the rear hip opens at the bottom |
| Stabilizers | Calves, core | Keep the ankle and torso steady through the range |
Step-by-step form for the ATG split squat. If you're new, start with bodyweight and only add range as it becomes comfortable.
If you want to train the same knee-over-toes pattern with a different setup or emphasis, these are the common swaps:
The ATG split squat fits leg day or a knee-focused warm-up as part of the ATG (knees-over-toes) method from coach Ben Patrick. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Build the range | 2–3 × per leg | Bodyweight, moderate reps, stop short of pain and add depth over weeks |
| Strength & size | 3–4 × per leg | Add dumbbells once bodyweight range is clean; keep the knee tracking over the toes |
| Frequency | 1–2× / week | Progress by earning more range first, then adding load or reps |
ATG publishes its own bodyweight-load benchmark for the split squat as a coaching target — treat it as one coach's standard, not a universal rule, and let controlled, pain-free range lead the way. Pair it with the Poliquin step-up and the ATG squat for a full knees-over-toes lower-body block.
Log every ATG split squat set — depth, reps, and any load — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your range and strength climb over the weeks. You can add warm-up sets, note left vs right, and drop the movement into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It primarily trains the quadriceps, with emphasis on the VMO (the teardrop quad above the knee) in deep flexion. The glutes, adductors and hip flexors of the rear leg assist and get a stretch.
For most healthy people, letting the knee travel over the toes under control is fine and is a key part of the movement. The goal is a range that's controlled and pain-free — build up gradually rather than forcing depth. If you have knee issues, check with a qualified professional first.
No. Most people start with bodyweight to earn the range and control, then add dumbbells over time. ATG publishes its own bodyweight-load benchmark as a coaching target, but you don't need to chase a specific number to benefit.
It's a signature movement of the ATG (Athletic Truth Group) method popularized by coach Ben Patrick, often called the knees-over-toes approach, which emphasizes training strength through a full, end-range of motion.
A common starting point is a few working sets per leg of moderate reps, training close to but not into pain. Progress by adding range first, then load or reps over time.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury. LiftHero is independent and not affiliated with, endorsed by, or sponsored by Ben Patrick, ATG, or Athletic Truth Group; names are used descriptively for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.