The Power of ATG Squats – Why You Should Squat Deep

If there’s one squat variation that separates good lifters from great ones, it’s the Ass-to-Grass (ATG) squat. While some lifters settle for parallel depth, the strongest powerlifters embrace full-depth squatting for maximum strength gains, mobility, and injury prevention.

But why should you squat deep? And how can you master the ATG squat even if you struggle with mobility? This guide will break it all down.

Why ATG Squats Matter

1. Maximum Muscle Activation

The deeper you squat, the more muscle fibers you recruit in your quads, hamstrings, glutes, and stabilizers. This leads to better overall strength gains compared to partial squats.

2. Improved Mobility & Joint Health

ATG squats help improve hip flexibility, ankle mobility, and knee stability, reducing the risk of injuries in other compound lifts.

3. Greater Strength Transfer to Other Lifts

Struggling with your deadlift or explosive power? ATG squats build strength in muscles crucial for deadlifts, jumps, and Olympic lifts.

Common ATG Squat Mistakes & How to Fix Them

🚫 Mistake 1: Heel Rising Off the Ground
🔹 Fix: Use weightlifting shoes or squat with plates under your heels to work on ankle mobility.

🚫 Mistake 2: Losing Upper-Body Control
🔹 Fix: Keep your chest up, brace your core, and focus on maintaining an upright torso.

🚫 Mistake 3: Not Training Mobility Enough
🔹 Fix: Dedicate time daily to hip flexor stretches, ankle dorsiflexion drills, and deep bodyweight squats.

How to Improve Your ATG Squat

💡 Step 1: Start with Bodyweight Squats
Before loading up with heavy weight, focus on perfecting your depth using goblet squats or bodyweight deep squats.

💡 Step 2: Use Mobility-Focused Accessories
Exercises like lunges, deep split squats, and ankle dorsiflexion drills improve your range of motion.

💡 Step 3: Gradually Increase Load & Depth
Start lighter and progress slowly to build strength without sacrificing mobility.

Conclusion

ATG squats challenge mobility and strength, but mastering them will unlock greater power, injury prevention, and full-body stability. If you want to level up your squatting, start working on depth today!