Half Knee Bend
A simple and effective bodyweight exercise to strengthen your quads and glutes. Perfect for beginners!
The Half Knee Bend is a compound exercise that mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Half Knee Bend Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Upper Calf (gastrocnemius)
Half Knee Bend Variations and Alternatives
How to do the Half Knee Bend
Stand with your feet hip-width apart.
Engage your core and keep your chest lifted and back straight.
Begin by lowering your body as if you were going to sit back into a chair, bending at the knees and hips. Make sure your knees do not track over your toes.
Lower down until your thighs are about parallel to the ground, or as low as you can go without compromising your form or experiencing discomfort.
Push through your heels to rise back up to the starting position, extending your knees and hips.
Repeat for the desired number of repetitions.
Ensure to control your movement throughout the exercise, keep a steady pace, and breathe consistently. Use your arms for balance as needed. This exercise is a bodyweight movement that targets the leg muscles, primarily the quadriceps, and is suitable for building strength and endurance in the lower body.
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Half Knee Bend FAQs
What muscles does the Half Knee Bend work?
The Half Knee Bend mainly works the quads, with help from the glutes & hips, hamstrings and calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Half Knee Bend?
None. The Half Knee Bend is a bodyweight exercise, so you can do it anywhere.
Is the Half Knee Bend 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 Half Knee Bend go on?
It belongs on leg day in a push/pull/legs routine.
What are some Half Knee Bend variations and alternatives?
Similar exercises include the Bodyweight Half-Squat, Knee Deep Bend, Half Boat Pose Ardha Navasana and Knee Articulation Extension.
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