How to: Half Squat
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Plant both feet on the floor shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position. Inhale. Bend at both the hips and knees, until you feel tension in your glutes and hamstrings. Ensure that you maintain a proud chest, keep your knees aligned with your toes and weight through your heels.
- Exhale and push through your heels to extend your legs to return to the starting position. You should feel the weight going through your glutes and quads. Repeat for the specified number of repetitions or time.
The half squat places less pressure on your knee joints than a traditional squat, as you only squat to about half the depth you otherwise would. This makes this a great low-impact alternative for your knees and is also a good way to continue to get the benefits of squatting - particularly for your glute muscles - when your mobility may be restricted.
For more exercises that allow you to get your heart rate up and improve your strength while being gentle on your joints, try a quick and low-impact workout with Sweat trainer and co-founder, Kayla Itsines.
Alternative Exercises for Lower Body
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.