Bodyweight Half-Squat
Build leg strength at home! The bodyweight half-squat is perfect for beginners and requires no equipment. A simple, effective workout!
The Bodyweight Half-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Half-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Bodyweight Half-Squat Variations and Alternatives
How to do the Bodyweight Half-Squat
Stand with your feet shoulder-width apart, toes slightly pointed out, and arms straight out in front of you for balance.
Engage your core and keep your chest up as you begin to bend at the knees and hips, lowering your body as if sitting back into a chair.
Lower yourself down until your thighs are approximately parallel to the floor or just above; this is the half squat position as depicted in the images.
Make sure to keep your knees in line with your feet and do not let them cave inward.
Push through your heels and engage your quads to raise your body back up to the starting position.
Squeeze your glutes at the top of the movement before starting the next repetition.
Remember to maintain good posture and move in a controlled manner throughout the exercise to maximize effectiveness and minimize the risk of injury.
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Bodyweight Half-Squat FAQs
What muscles does the Bodyweight Half-Squat work?
The Bodyweight Half-Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Half-Squat?
None. The Bodyweight Half-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Half-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Half-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Half-Squat variations and alternatives?
Similar exercises include the Bodyweight Squat, Bodyweight Full-Squat with Overhead Press, Bodyweight Hold Squat and Box Bodyweight Squat.
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