Exercise 3221 · REF ia6kIIl
Half Knee Bends (male)
- Category
- Cardio
- Equipment
- Body Weight
- Target
- Cardiovascular System
A half knee bend is a partial squat — bending only to roughly a quarter or half depth — which limits the range but keeps the movement light enough to use for warm-ups, mobility work, or cardio circuits rather than serious leg strength. It's rarely programmed as a main leg exercise since the shortened range leaves a lot of quad and glute work on the table.
How to Do the Half Knee Bends (male)
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body down as if you were sitting back into a chair.
- Keep your chest up and your weight in your heels.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Half Knee Bends (male) primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes.
More Cardio Exercises
More Cardiovascular System Exercises
Equipment Alternatives
Don't have body weight? These target the same cardiovascular system with different equipment.
FAQ
- What muscles does the Half Knee Bends (male) work?
- The Half Knee Bends (male) primarily targets the cardiovascular system, with the quadriceps and hamstrings, glutes assisting.
- What equipment do I need for the Half Knee Bends (male)?
- The Half Knee Bends (male) is done with no equipment — just body weight.
- What's a good alternative to the Half Knee Bends (male)?
- If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.