How to ATG Squat

About the ATG Squat

A twist on the traditional barbell squat, the deep squat is a squat in which the athlete descends so that their thighs are past parallel. This exercise is also commonly referred to as full squats, or ass to grass squats.

The reason as to why athletes may prefer to perform the full squat instead of stopping at parallel is due to the great engagement of the hamstrings and glutes during the lower portion of the lift. As the thighs travel past parallel, the muscles responsible for hip extension; the hamstrings and glutes, are strongly recruited to propel the athlete upwards.

How to perform


  1. Place barbell on squat rack, load it with a suitable load and place on the safety collars
  2. Position the bar on the back of the shoulders, taking a wide grip on the bar
  3. Carefully dismount the barbell, take a step backwards and position the feet at a suitable width stance
  4. Torso should remain erect, eyes fixed in front of you


  1. Descend with the barbell by bending at the knees and hips, keeping good posture throughout the exercise
  2. Descend until the thighs are past parallel with the ground
  3. Push through the heels, extending the legs and hips to ascend back to the starting position
  4. Repeat for the desired number of repetitions

Other Leg Exercises