If you’ve ever dealt with knee pain, tight hips, or limited lower body strength, you know how frustrating it can be to perform even basic movements like squatting, lunging, or running. That’s why I’m a huge fan of the ATG Split Squat. It’s one of the most effective exercises for improving knee health, hip mobility, and overall lower body strength.
Following are three progressive versions of this exercise, from beginner to advanced, that will help you safely build strength and flexibility step-by-step.
Beginner: Supported ATG Split Squat (High Surface)
This version uses a tall, stable surface like a bench or step for support.
- Focus on balance and form without worrying about falling or losing control.
- Great for those with limited flexibility or knee discomfort.
- Goal: Build confidence while getting comfortable with deeper ranges of motion.
Intermediate: Lower Surface Support
Once you’ve mastered the beginner version, move to a lower support surface that’s closer to the floor.
- This challenges your balance and strength more.
- Encourages greater independence while still offering assistance.
- Ideal for transitioning toward the full exercise unassisted.
Advanced: Traditional ATG Split Squat
The final step is performing the movement fully unassisted, directly on the floor.
- Builds maximum strength and mobility through hips, knees, and ankles.
- Requires excellent balance, stability, and control.
- This is the classic version of the exercise and your long-term goal for bulletproof lower body strength.
Form Tips for Success
No matter your level, keep these key points in mind:
- Control the movement: Go slow and steady, especially on the way down.
- Keep your front foot flat: Heel should stay in contact with the ground.
- Stay tall: Maintain an upright torso to protect your spine.
- Work both sides evenly: Balance strength and flexibility in both legs.
Ready to Start?
Choose where you are today — Beginner, Intermediate, or Traditional — and commit to practicing that version with quality form. Over time the full ATG Split Squat will feel stable, strong, and accessible.