Half knee bends are a bodyweight exercise that primarily targets the cardiovascular system while also engaging the quadriceps, hamstrings, and glutes. The movement involves bending the knees and lowering the body as if sitting back into a chair, then returning to standing. This exercise is often used for light cardio, warm-ups, or rehabilitation.
Also Works
QuadricepsHamstringsGlutes
How to Perform
1
Stand with your feet shoulder-width apart.
2
Bend your knees and lower your body down as if you were sitting back into a chair.
3
Keep your chest up and your weight in your heels.
4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Bend your knees only to about 45-60 degrees, keeping the movement in the upper range of a squat.
•Maintain an upright torso and keep your weight evenly distributed across your feet.
•Perform reps at a quick, rhythmic pace to keep your heart rate elevated for cardio benefit.
Common Mistakes
•Bending too deep, which turns it into a full squat and changes it from a cardio exercise to a strength exercise.
•Leaning forward excessively, which puts strain on the lower back.
•Moving too slowly for a meaningful cardiovascular training effect.