Half Knee Bends

Half Knee Bends


This exercise involves bending the knees halfway while standing, which helps to strengthen the quadriceps and glutes. It can be done with or without weights and is a great addition to any lower body workout routine.

Muscle Group

Equipment Required

Half Knee Bends Instructions

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee to a 90-degree angle.
  3. Slowly lower your body down by bending your left knee, keeping your right foot off the ground.
  4. Stop when your left thigh is parallel to the ground and your right knee is hovering just above the ground.
  5. Hold this position for a few seconds, then slowly rise back up to the starting position.
  6. Repeat on the other side, lifting your left foot off the ground and bending your left knee to a 90-degree angle.
  7. Continue alternating sides for the desired number of repetitions.

Half Knee Bends Form & Visual

Half Knee Bends

Half Knee Bends Benefits

  • Strengthens the core muscles
  • Improves hip mobility and flexibility
  • Tones the legs and glutes
  • Enhances balance and stability
  • Increases body awareness and control

Half Knee Bends Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles

Half Knee Bends Variations & Alternatives