Half Knee Bends 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Half Knee Bends are a bodyweight exercise that primarily targets the quadriceps while also engaging the glutes as a secondary muscle group. Performed by stepping one foot forward and lowering the body by bending both knees, this exercise strengthens the legs, improves balance, and enhances lower-body stability. Maintaining an upright posture with the core engaged ensures proper form and reduces the risk of injury, making it an effective movement for building strength and coordination in the lower body.
How to Perform
Position yourself standing upright with your feet about hip-width apart and place your hands on your hips.
Step forward with your right leg while keeping your left foot firmly on the floor.
Gradually bend both knees, lowering your body in a controlled manner.
Ensure your front knee stays aligned above your ankle and your back knee hovers just above the floor.
Pause briefly at the lowest point, then slowly push through your legs to return to the starting stance.
Perform 10-15 repetitions on each leg, alternating sides if desired.
Maintain a tight core and a straight back to support stability and prevent strain.
Focus on steady, even breathing throughout the movement to sustain control and rhythm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your weight evenly distributed to avoid overloading your knees.
Engage your core throughout to protect your lower back.
Avoid letting your front knee move past your toes.
Lower yourself in a slow, controlled manner to maximize muscle activation.
Do not lock your knees when returning to the starting position.
Focus on squeezing your quads and glutes during the upward phase.
Maintain a straight back and upright chest to prevent leaning forward.
Breathe steadily to maintain control and stability.
Avoid bouncing at the bottom to reduce joint stress.
Keep movements smooth and deliberate to target the correct muscles effectively.
How Not to Perform
Do not let your front knee collapse inward or drift past your toes.
Avoid leaning your torso forward or rounding your back.
Do not lift your back heel off the ground during the movement.
Avoid using momentum or bouncing to rise from the bend.
Do not hold your breath; maintain consistent breathing.
Avoid locking your knees at the top of the movement.
Do not let your core relax, which can strain your lower back.
Avoid stepping too far forward or backward, which can reduce muscle engagement.
Do not rush through repetitions; maintain controlled pacing.
Avoid allowing your hips to tilt or sag to one side.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
