ATG: Knee Ability Series 3 of 10 — Key Takeaways
Deliberately slow down the last quarter of your squat descent, taking at least 10 seconds down for 10 sets of 1 rep, to build knee strength and injury resistance.
Key takeaways
Slow the last quarter of squat descent for 10+ seconds per rep
Slow the last quarter of squat descent for 10+ seconds per rep
- 10 sets of 1 rep taking 10+ seconds down with particular focus on slowing the final quarter
- Method transforms knees and jumping ability more than any other technique in 10 years
Balance max intent jumping with max intent bottom position work
Balance max intent jumping with max intent bottom position work
- Recipe: maximum intent at top (jumping once weekly) + maximum intent at bottom (slow squat protocol)
- Author achieved highest jumps in 2019 and 2022 using this exact combination
ATG Split Squat naturally creates bottom-quarter time under tension
ATG Split Squat naturally creates bottom-quarter time under tension
- Leverage makes movement proportionally harder as you descend deeper
- Flexibility challenge prevents bouncing, forcing extended time in deep position
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In this piece
- The Case for Training the Bottom Quarter of a Squat
- Two Methods for Developing Bottom-Quarter Squat Strength
- Why Low-and-Slow Squatting Improves Joint Health
- Knee Ability Pro: 2025 Goals and Training Philosophy
“I've been to hundreds of gyms and I've never seen someone intentionally slowing down the bottom of a full squat.”
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