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Posted by u/just_a_lifter··Form Check

Anyone else find ATG split squats way harder than expected?

TL;DR: ATG split squats are tougher than I thought. Any tips for improving or adapting?

I started incorporating ATG split squats into my routine, and wow, they are no joke. I thought I was ready with my strength, but these really test your balance and flexibility. Not to mention the quad burn! I'm using just bodyweight for now, but I can't help but feel humbled by them. Do you guys have any tips for getting better at these or is it just a grind until I adapt? They definitely hit different than regular split squats.

Also, do you find them better for hypertrophy or strength? Just curious about their place in a PPL program.

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u/gains_over_sweets·

If you're struggling with flexibility, consider adding some mobility work before your squats. Something like a deep lunge stretch or hip openers can help. Nutrition plays a role too, so make sure you're getting enough protein to support recovery.

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u/saltyngl·

I don't think ATG split squats are worth it for everyone. Regular split squats hit the muscles just fine without the injury risk from the deeper range. Not to mention, some people just don't have the flexibility for them.

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u/gearhead_gains·

If you're planning to stick with ATG split squats, invest in a good pair of shoes that offer stability and grip. Your foot placement matters more than you think. Also, foam rolling those quads post-workout can help with recovery too.

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u/macrocounter98·

I see your point, but there's a big difference in muscle activation with ATG split squats. Research shows that deeper squats can lead to greater hypertrophy because of increased muscle fiber recruitment. So, if you can manage the depth safely, they can be quite effective.

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u/notaninfluencer99·

Honestly, I thought I was in shape until I tried these. Like, who knew bodyweight could burn that much? It's humbling

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u/strongmommy22·

I hear you about the struggle! As a mom, I barely have time, but I make these a priority. They help with my core and stability, which is key for lifting and chasing after the kids. Just don't forget to breathe and stay focused. It's all part of the journey.

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u/squat_and_sip·

These squats can feel overwhelming at first, but it's all about consistency and finding your rhythm. Try pairing them with a yoga flow to help with that balance and flexibility. i've noticed a big difference in my stability over time.

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u/just_a_lifter·

100% agree, these are brutal! Even bodyweight is a killer, especially when you hit that deep squat.

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u/macrocounter98·

Totally get it, ATG split squats engage way more than just the quads. The extra range of motion means you're working on hip flexors, glutes, and balance too. I'd suggest trying to keep your front knee behind your toes to avoid injury, and add pauses at the bottom when you feel stable enough. It helps build strength and control.

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u/zone2_nerd·

For hypertrophy, you might want to look at volume and frequency too. ATG split squats can be part of a PPL routine, but maybe focus on them once or twice a week, then mix in other leg exercises to keep balanced growth.

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u/caffeine_cutter·

ATG split squats + a good pump-up playlist? Now that's a vibe! Can't forget the caffeine boost before hitting legs. It really helps!

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