Mastering Mobility: The ATG Squat Progression for Stronger and Pain-Free Knees

Mobility training plays a crucial role in maintaining a healthy and functional body. When it comes to lower body mobility and strength, the ATG (Ass to Grass) Squat is an effective and progressive exercise. This comprehensive guide will take you through the benefits, proper technique, and key progressions of the ATG Squat. While, enabling you to improve mobility, alleviate knee pain, and build a resilient lower body.

Understanding the ATG Squat

The ATG Squat is a set of workouts that get harder over time. Moreover, helping you develop better squatting technique and depth. The goal of this phase is to get into a deep squat, when the hips are below parallel with the knees. Moreover, You can improve mobility, build lower body strength, and lessen your risk of knee and back problems by performing these exercises in this order.

Benefits of the ATG Squat

1. Increased mobility: The muscles and joints in the lower body, especially the hips, knees, and ankles, are the focus of the ATG Squat Progression. You can increase your range of motion and flexibility in these regions by progressively increasing your squat depth.
2. Strengthening of the lower body: The quadriceps, hamstrings, glutes, and calves are among the key muscle groups that are worked throughout the ATG Squat Progression. You’ll develop lower body strength and power as you move through the variants.
3. Improved Knee Stability: By completing squats fully, you strengthen the muscles that support your knees, increasing stability and lowering your chance of injury and knee pain.
4. Core Engagement: To maintain balance and stability while squatting, the core must be engaged. Furthermore, Your core muscles are tested by the ATG Squat Progression, which results in enhanced core strength.
5. Functional Movement: Sitting down and standing up are two actions that the deep squat position practised in the ATG Squat Progression simulates. It makes it easier for you to execute these tasks and eases the strain on your back and knees.

Proper Technique

1. Body Position: Ensure that your feet are somewhat broader than shoulder width apart and slightly pointed outward when standing.
2. Execution: a. Start with a bodyweight squat, concentrating on keeping your spine neutral and pulling your hips back as you descend.
   • b. Gradually deepen your squats, trying to keep your knees from being parallel to the ground while maintaining good form.
   • c. As you advance, you can increase the difficulty by placing a barbell or dumbbell over your shoulders.
   • d. Pay attention to maintaining a raised chest, knees that are parallel to the ground, and balanced weight on your feet.
   • f. To get back to the starting position, press through your heels.
   • f. Repeat as many times as necessary, progressively stepping up the difficulty as you get more acquainted with the exercise.

Key Progressions of the ATG Squat

1. Goblet squat: While performing the squat, keep a dumbbell or kettlebell near to your chest. This variant encourages appropriate posture and balance.
2. Barbell Back Squat: You can advance to the barbell back squat if you’ve mastered the bodyweight and goblet squats. With a barbell over your upper back, apply more resistance to your squats.
3. Overhead squat: Holding a barbell or weight plate overhead while squatting is part of this advanced version known as the overhead squat. Your balance, stability, and core strength are put to the test.

Safety Considerations and Modifications

1. Squats performed with only your bodyweight are a good place to start. Instead of aiming for depth, concentrate on keeping appropriate form.
2. Before starting the ATG Squat Progression, speak with a medical expert if you have knee pain or other issues that have existed in the past.
3. Use a TRX suspension trainer or a stability ball against a wall to modify the exercise and help with balance and stability.

A useful technique for enhancing lower body flexibility, strength, and overall functionality is the ATG Squat Progression. You may build stronger, pain-free knees by progressively increasing your squat depth and incorporating the critical progressions. Always prioritise perfect form. While, paying attention to your body, and move forward at a rate that is appropriate for your skill level. Use the ATG Squat Progression as part of your mobility training programme. Develop a lower body that is more resilient.

For more visit:

g