How to use the split wedge: ATG Split Squat exercise

Our trainer Dom walks you through how to perform an ATG split squat exercise using our split wedge to increase range of motion.
The ATG split squat with a wedge is an exercise that focuses on strengthening the lower body, particularly the quadriceps, glutes, and hamstrings, while also improving balance and stability. "ATG" stands for "Ass to Grass," which means performing a deep squat position. The wedge adds an element of instability, challenging your muscles and enhancing the exercise's effectiveness. Here's a step-by-step guide on how to perform the ATG split squat with a wedge:
Place the each wedge on top of each other.
Take a step back with one foot and position the front foot on top of the wedge.
Your feet should be staggered, with the front foot a few feet in front of the back foot. The front foot should be pointing straight ahead or slightly angled outward, while the back foot should be up on the toes.
Engage your core and keep your chest upright throughout the exercise. Maintain a natural arch in your lower back and avoid leaning too far forward.
Begin the movement by lowering your body towards the ground by bending both knees. Descend into a deep lunge position, aiming to bring your back knee as close to the ground as possible. Your front knee should be aligned with your ankle and not extend beyond your toes.
Try to achieve an "Ass to Grass" position, meaning your glutes almost touch your back heel or come as close to the ground as possible without touching it.
Hold the bottom position for a brief moment to ensure stability and balance.
Push through the heel of your front foot and activate your quadriceps, glutes, and hamstrings to return to the starting position. Fully extend your front knee and hip, bringing your back foot forward to stand back in the starting position.
Complete the desired number of repetitions on one leg before switching to the other leg.