ATG vs Parallel Squat: Which is Best for Building Strength?

The age-old debate about squat depth—ATG (ass-to-grass) versus parallel—has raged on for years in the fitness world. Both squat variations offer unique advantages and disadvantages, leaving many wondering which one is truly the best. This article will delve into the intricacies of ATG vs parallel squat, examining their biomechanics, benefits, risks, and ultimately, helping you determine which depth suits your individual goals and body.

The Anatomy of a Squat: Understanding Depth

Before we dive into the specific differences, let’s first understand the basic squat anatomy. A squat is a compound exercise that involves lowering your body by bending your knees and hips, then returning to a standing position. The depth of the squat refers to how low you go during the movement.

• Parallel Squat: The parallel squat requires you to descend until your thighs are parallel to the ground. This is often considered the “standard” squat depth and is commonly used in weightlifting competitions.
• ATG (Ass-to-Grass) Squat: The ATG squat, as the name suggests, involves squatting all the way down until your glutes touch your calves. This deeper squat requires more mobility and flexibility.

Biomechanics: A Deeper Dive

The differences in squat depth significantly impact the biomechanics of the movement.

Parallel Squat:

• Joint Angles: In a parallel squat, the knee joint angle is typically around 90 degrees, while the hip joint angle is slightly less.
• Muscle Activation: The parallel squat primarily targets the quadriceps, glutes, and hamstrings. The emphasis is on quadriceps activation, with the glutes and hamstrings playing a supporting role.
• Range of Motion: The parallel squat utilizes a smaller range of motion compared to the ATG squat.

ATG Squat:

• Joint Angles: The ATG squat involves a deeper knee and hip joint angle, bringing the thighs closer to the ground.
• Muscle Activation: The ATG squat engages a wider range of muscles, including the glutes, hamstrings, calves, and even the core muscles for stability. The glutes play a more prominent role in this variation.
• Range of Motion: The ATG squat utilizes a larger range of motion, promoting greater flexibility and mobility in the hips and ankles.

Benefits of ATG Squats

• Increased Flexibility and Mobility: The deeper range of motion in ATG squats can help improve flexibility in the hips, ankles, and lower back.
• Enhanced Glute Activation: The ATG squat places a greater emphasis on the glutes, leading to stronger and more powerful glutes.
• Improved Hip Extension: The deep squat position encourages greater hip extension, which is crucial for activities like running and jumping.
• Potential for Greater Strength Gains: While not always the case, some individuals may find that they can lift heavier weights with the ATG squat due to the increased muscle activation.

Benefits of Parallel Squats

• Safer for Beginners: Parallel squats are generally considered safer for beginners as they require less flexibility and mobility.
• Easier Technique: The shallower depth makes it easier to maintain proper form and technique, especially for those new to squatting.
• Reduced Risk of Injury: The reduced range of motion in parallel squats can lower the risk of knee and hip injuries.
• Suitable for Powerlifting: Parallel squats are the standard squat depth in powerlifting competitions, making them a preferred choice for those pursuing this sport.

Risks and Considerations of ATG Squats

• Increased Risk of Injury: The deeper squat depth can strain the knees, ankles, and lower back, especially if proper form and mobility are not present.
• Requires Greater Mobility: Individuals with limited hip and ankle flexibility may find it challenging to perform ATG squats safely.
• May Not Be Suitable for Everyone: Certain conditions, such as knee or back injuries, may make ATG squats unsuitable.
• Technique is Crucial: Proper form is essential for performing ATG squats safely and effectively.

Risks and Considerations of Parallel Squats

• Limited Range of Motion: The shallower depth may limit the full potential for muscle activation and strength gains.
• May Not Be Optimal for Glute Development: The reduced emphasis on the glutes may not be ideal for those seeking to maximize glute development.
• May Not Be Suitable for Athletes: Athletes who require a full range of motion for their sport may benefit more from ATG squats.

Choosing the Right Squat Depth for You

The best squat depth for you depends on your individual goals, fitness level, and physical limitations. Here’s a guide to help you decide:

• Beginners: Start with parallel squats to master proper form and build a solid foundation.
• Experienced Lifters: If you have good mobility and have mastered the parallel squat, you can experiment with ATG squats to explore their benefits.
• Powerlifters: Stick to parallel squats as they are the standard in powerlifting competitions.
• Athletes: If your sport requires a full range of motion, consider incorporating ATG squats into your training.
• Individuals with Limited Mobility: Focus on parallel squats or explore modified squat variations to avoid strain.

Squat Depth: A Customizable Approach

Ultimately, the choice between ATG and parallel squats is a personal one. Experiment with both depths, listen to your body, and choose the option that feels most comfortable and effective for you. Remember, there’s no one-size-fits-all approach when it comes to squatting.

Squatting Safely: Prioritizing Form

No matter which squat depth you choose, prioritizing proper form is paramount. This involves:

• Maintaining a Neutral Spine: Keep your back straight throughout the movement, avoiding excessive rounding or arching.
• Engaging Your Core: Actively engage your core muscles to provide stability and support.
• Keeping Your Knees in Line with Your Toes: Avoid letting your knees cave inwards or outwards.
• Descending Slowly and Controlled: Control the descent and ascent of the squat, avoiding jerky movements.

What People Want to Know

1. Can I switch between ATG and parallel squats?

Yes, you can switch between squat depths depending on your goals and training phase. For example, you might use parallel squats for heavy lifting days and ATG squats for lighter days focused on mobility and glute activation.

2. Can I use a squat rack for ATG squats?

While a squat rack is typically used for safety, it can be challenging to use for ATG squats due to the deeper depth. You might need to adjust the safety bars or consider using a different type of equipment.

3. How can I improve my ankle and hip mobility for ATG squats?

You can improve your mobility through regular stretching, foam rolling, and exercises like hip flexor stretches, ankle mobility drills, and dynamic warm-ups.

4. Should I always go for the deepest squat possible?

Not necessarily. The deepest squat depth that feels comfortable and safe for you is the best option. Don’t force yourself to go deeper than your body allows.

5. What if I experience pain while squatting?

If you experience any pain while squatting, stop the exercise immediately and consult with a healthcare professional or a qualified fitness trainer to address the issue.