Half Squat

Learn how to do Half Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5.5 Quadriceps GlutesHamstringsDeep Core No equipment

Half Squat is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Deep Core. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Half Squat

The half squat is a squat variation where you lower your hips to about a 90-degree knee bend, focusing on building leg strength with less range of motion than a full squat.

Instructions:

Stand with your feet shoulder-width apart, toes slightly pointed out.
Brace your core and keep your chest upright.
Push your hips back and bend your knees until they reach about 90 degrees.
Keep your weight evenly distributed on your heels and midfoot.
Push through your heels to return to the starting position.

Common mistakes:

Letting your knees cave inward.
Leaning too far forward with your torso.
Lifting your heels off the ground.
Not engaging your core throughout the movement.

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleHamstrings

Secondary muscleAbs

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Half Squat

Type: No equipment exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Hamstrings, Deep Core
MET value: 5.5
Calories (30 min, 70 kg): ≈ 190 cal
Video quality: 4K with male and female demonstrations

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FAQ: Half Squat

What muscles does Half Squat work?

Half Squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Deep Core.

How do you do Half Squat correctly?

The half squat is a squat variation where you lower your hips to about a 90-degree knee bend, focusing on building leg strength with less range of motion...

Is Half Squat good for beginners?

Half Squat has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Half Squat?

Half Squat requires: No equipment.

What are the benefits of Half Squat?

Half Squat strengthens the Quadriceps, engages the Glutes and Hamstrings and Deep Core, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Half Squat?

Similar exercises to Half Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Half Squat better than Alternating Single-Arm Dumbbell Thruster?

Both Half Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Half Squat uses No equipment, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.