The ATG squat is a full-depth ("ass to grass"), often heels-elevated squat that emphasizes deep knee flexion and an upright torso — the namesake full-range squat of the ATG approach. Here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The ATG squat is a full-depth, knee-dominant squat — often performed with the heels elevated and an upright torso — that primarily works the quadriceps through deep knee flexion, with the glutes and adductors assisting at the bottom. You squat all the way down (hamstrings toward calves), letting the knees travel forward over the toes under control, then stand back up. It's the namesake full-range squat of the ATG (knees-over-toes) approach popularized by coach Ben Patrick, built to strengthen the knee through its full range rather than cut the squat short.
The ATG squat is a compound, knee-dominant movement. Going to full depth with an upright torso keeps the quads under tension through a long range, while the glutes and adductors assist out of the deep bottom position.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Quadriceps | Extend the knees out of deep flexion |
| Assisting | Glutes, adductors | Help drive out of the bottom and extend the hips |
| Stabilizers | Hamstrings, core | Keep the torso upright and the body balanced through the range |
Step-by-step form for the full-depth ATG squat. If you're new, start with bodyweight and elevate your heels if ankle mobility limits your depth.
If you want to train the same full-range pattern with a different setup or emphasis, these are the common swaps:
The ATG squat fits leg day or a full-range warm-up as part of the ATG (knees-over-toes) approach from coach Ben Patrick. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Build depth | 2–3 × | Bodyweight, heels elevated as needed, own the full range before adding load |
| Strength & size | 3–4 × | Add a goblet or barbell load once your full-depth reps are clean and pain-free |
| Frequency | 1–2× / week | Progress by earning more depth first, then adding load or reps |
Pair it with the ATG split squat for single-leg work, or progress toward a loaded back squat once your full-range depth is solid.
Log every ATG 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 heel elevation, 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.
The full-depth ATG squat primarily works the quadriceps through deep knee flexion, with the glutes and adductors assisting at the bottom. The deep range and upright torso shift more emphasis toward the quads than a shallower squat.
Elevating the heels makes it easier to reach full depth with an upright torso if your ankle mobility is limited. It lets the knees travel forward and keeps you balanced. As ankle mobility improves, some people reduce the elevation over time.
For most healthy people, squatting to full depth under control is fine and is a normal human range of motion. Build depth gradually and stay pain-free. If you have knee issues, check with a qualified professional first.
The ATG squat is the namesake full-range ("ass to grass") squat of the ATG approach: it deliberately goes to full depth, often with heels elevated and an upright torso, letting the knees travel over the toes rather than cutting the squat short.
Start with bodyweight for a few working sets of moderate reps while you own the depth, then add load or reps over time. Let controlled, pain-free full-range depth lead the way.
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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.