How to do the Half Knee Bends (male)
Half Knee Bends (male) is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Half Knee Bends (male) demonstration · © GymiaFit
Half Knee Bends (male) at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Half Knee Bends (male) step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees and lower your body down as if you were sitting back into a chair.
- 3Keep your chest up and your weight in your heels.
- 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Half Knee Bends (male) — questions
What muscles does the Half Knee Bends (male) work?
The Half Knee Bends (male) primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Glutes as secondary movers.
What equipment do I need for the Half Knee Bends (male)?
None — the Half Knee Bends (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Half Knee Bends (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Half Knee Bends (male)?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Half Knee Bends (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.