Achieving an Ass to Grass Squat: The Role of ATG Split Squat and Seated Good Morning
How to squat: People often wonder if everyone can achieve an “ass to grass” squat, where the hamstrings completely cover the calves without the heels lifting and the back rounding. While genetics play a role, there are two specific exercises that can help develop the ability to perform this movement flawlessly. These exercises are the ATG split squat and the seated good morning. By focusing on these two exercises, individuals can improve their squat depth and achieve the coveted ass to grass position without rounding the back.
The ATG Split Squat
The ATG (Ass to Grass) split squat is a foundational exercise that helps develop the flexibility and strength needed for a deep squat. Although this is a long-term progression, it is a highly effective way to load the front ankle, putting more emphasis on the front leg during the movement. By performing this exercise correctly, individuals can work on improving their ankle and hip mobility, which are essential for achieving a full squat range of motion.
Seated Good Morning with Knees in Front
Another valuable exercise that contributes to the ass to grass squat is the seated good morning with knees in front. During this movement, the focus is on maintaining a proper arch in the back while leaning forward, engaging the glutes and stretching the hamstrings. By doing so, individuals can open up their hip and ankle mobility, which is crucial for squatting to full depth without compromising form.
Progressing Towards a Deep Squat
The key to achieving an ass to grass squat is a gradual progression through the ATG split squat and the seated good morning exercises. Consistent practice and proper form are essential for improvement. When individuals work on their ATG split squat and seated good morning, they are indirectly targeting the muscles and mobility required for a deep squat. Over time, the muscles and joints adapt, allowing for increased depth in the squat.
The Role of Ankle Mobility
Ankle mobility is a critical factor in performing an ass to grass squat. If ankle flexibility is limited, it can prevent the heels from staying grounded during the movement, leading to incomplete depth. The ATG split squat specifically targets ankle mobility, helping to enhance the range of motion needed for a deep squat.
The Importance of Glute and Hip Flexibility
The glutes and hips play a significant role in maintaining proper squat form. If these muscles are tight, individuals may struggle to reach full depth in the squat, leading to rounding of the back. The seated good morning exercise focuses on stretching and activating the glutes while opening up the hips, which is beneficial for achieving a deep squat.
Avoiding Rounding of the Back
Rounding of the back during a squat is often a result of inadequate mobility and flexibility in the ankles, hips, and glutes. By incorporating the ATG split squat and seated good morning into a regular training routine, individuals can work on these areas and reduce the risk of rounding during the squat. As the muscles and joints become more flexible and mobile, the likelihood of maintaining proper squat form increases.
How to Squat
Achieving an ass to grass squat is possible for most individuals with consistent practice and focus on the right exercises. The ATG split squat and seated good morning are two valuable movements that target ankle, hip, and glute flexibility and strength. By progressively working on these exercises, individuals can improve their squat depth and achieve a full range of motion without compromising form. Remember to prioritize proper technique and listen to your body during the training process. With dedication and patience, you can develop the mobility needed to perform an impressive ass to grass squat.