Half Knee Bends (Male)

Setup

1. 01Stand with feet shoulder-width apart and toes slightly turned out.
2. 02Keep weight balanced over the mid-foot.
3. 03Hold the arms in front of the chest or on the hips for balance.
4. 04Set a steady tempo before starting.

Execution

1. 01Bend the knees and sit down to roughly a quarter to half squat depth.
2. 02Keep the heels down and the torso upright.
3. 03Rise back to a full stand without locking the knees hard.
4. 04Repeat rhythmically for the target reps or time.

Checkpoints

• -Knees track in line with the toes on every rep.
• -Heels stay on the floor throughout.
• -Depth stays consistent from first rep to last.
• -The tempo stays smooth and continuous.

Common mistakes

• -Letting the knees cave inward as reps accumulate.
• -Rising onto the toes at the bottom of the bend.
• -Bouncing sharply out of the bottom position.
• -Bending from the waist instead of the knees and hips.