Fitwill stands in solidarity with Ukraine

Half Knee Bends

Half Knee Bends

Half Knee Bends, also known as half squats or partial squats, are a great lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, and glutes. This exercise is particularly beneficial if you're new to strength training, recovering from an injury, or simply looking to activate and tone your lower body muscles. To perform Half Knee Bends, stand with your feet shoulder-width apart and your toes pointed slightly outward. Keep your chest up, engage your core muscles, and maintain a neutral spine throughout the movement. Slowly lower your body by bending your knees and pushing your hips back, as if you're sitting back onto a chair. Aim to lower yourself until your thighs are approximately parallel to the ground before pushing through your heels to return to the starting position. By performing Half Knee Bends, you can improve lower body strength, stability, and endurance. Additionally, engaging the large muscle groups in your legs can help boost calorie burn and enhance overall athletic performance. To increase the intensity, you can hold a dumbbell or kettlebell in front of your chest or perform the exercise on an unstable surface, such as a BOSU ball or a foam pad, to challenge your balance and core stability. Remember to always listen to your body and adjust the range of motion based on your comfort level and physical capabilities. Consistency is key with any exercise routine, so aim to include Half Knee Bends a few times per week, gradually increasing the number of repetitions and sets as you progress. Don't forget to pair your workouts with a nutritious diet to support your fitness goals and allow your muscles to recover and grow.


  • Stand up straight with your feet hip-width apart.
  • Engage your core by pulling your belly button in towards your spine.
  • Bend your knees and lower your hips as if you were sitting back into a chair.
  • Keep your weight in your heels and your chest lifted.
  • Lower down until your thighs are parallel to the floor or as close as you can comfortably go.
  • Pause for a moment at the bottom, then push through your heels to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Start with a comfortable range of motion and gradually increase it as you become more proficient.
  • Breathe continuously and avoid holding your breath.
  • Incorporate resistance training by using dumbbells or resistance bands for an added challenge.
  • Perform the exercise in a slow and controlled manner to maximize muscle engagement.
  • Listen to your body and adjust the intensity or range of motion based on your fitness level.
  • Don't forget to warm up before starting the exercise to prevent injury.
  • Make sure to stretch your lower body muscles after completing the exercise to improve flexibility and prevent muscle tightness.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts