Movement overview

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.

Step-by-step cues

1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Engage your core and keep your chest up.
3. Begin the movement by pushing your hips back as if sitting in a chair.
4. Lower your body until your thighs are parallel to the floor.
5. Ensure your knees track over your toes and do not extend past them.
6. Pause briefly at the bottom of the movement.
7. Push through your heels to return to the starting position.
8. Repeat for the desired number of repetitions.

Technical 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.