Half Squat
Track this exercise in SmartWorkout
Log sets, weights and progress for free, with no workout limits.
Description
The Half Squat is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves bending the knees to a partial depth, typically stopping when the thighs are parallel to the floor. This exercise is beneficial for building strength and muscle endurance while reducing stress on the knees compared to a full squat.
How to Perform
- Stand with your feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Begin the movement by pushing your hips back as if sitting in a chair.
- Lower your body until your thighs are parallel to the floor.
- Ensure your knees track over your toes and do not extend past them.
- Pause briefly at the bottom of the movement.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Maintain a neutral spine throughout the exercise to avoid injury.
- Focus on keeping your weight distributed evenly across your feet.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Control the descent and ascent to maximize muscle engagement.
- Use a mirror or partner to check form and ensure proper technique.
- Start with body weight or light weights before progressing to heavier loads.
Common Mistakes
- Knees collapsing inward, leading to improper alignment.
- Heels lifting off the ground, reducing stability and engagement.
- Leaning too far forward, causing strain on the lower back.
- Not squatting low enough, limiting muscle activation.
- Allowing the chest to drop, compromising posture.
- Rounding the lower back, increasing risk of injury.
- Failing to engage the core, reducing overall control.
- Placing weight on the toes instead of the heels.
- Moving too quickly, sacrificing form for speed.
- Not keeping the knees in line with the toes.
Recommended Exercises
Explore exercises related to Half Squat for legs training and similar movement patterns.
Choose a workout plan or create your own - for free
Ready-made plans for every goal, a free plan creator, hundreds of exercises and an advanced workout journal - all in SmartWorkout.
Start with a free plan. Keep progressing with SmartWorkout.
- users
- 200k+
- exercises with technique guides
- 1,000+
- workouts on the free plan
- ∞