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Also known as: Assisted deep split squat, Assisted ATG squat.

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Technique

  1. Stand with your feet hip-width apart and take a big step forward.
  2. Hold on to a support for balance.
  3. Slowly bend your front knee until you can’t go any further.
  4. Pause at the bottom and then press through your front foot to return to the starting position.
  5. Repeat on both sides.

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Form tips

  • Aim to keep your back knee as extended as possible; this will increase the stretch on the front of your thighs ( Quadriceps).
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
Flexibility

Primary

  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Glutes
  • Hamstrings
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextensionflexion
Hipextension
trains stretches

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Progressions

e0q1

Deep lunge

Novice
e148

Weighted deep lunge

Novice

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Regressions

e0su

Assisted incline lunge

Beginner
e0sp

Incline lunge

Beginner
e0st

Wall lunge

Beginner
e0q2

Kneeling lunge lifts

Novice
w01g

Lunge tap and open

Intermediate
e0ss

One Leg Chair Squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.