Exercise guide
Bodyweight Half Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The bodyweight half squat is a beginner-friendly compound movement that builds foundational lower body strength and stability by focusing on the top half of the squat range. It primarily targets the quadriceps and glutes while placing less stress on the knee and hip joints than a full-depth squat.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward (about 5-15 degrees).
- Keep your chest upright, shoulders pulled back, and core engaged.
- Extend your arms straight in front of you at shoulder height or place your hands on your hips for balance.
How to do it
- Inhale as you initiate the movement by pushing your hips back and bending your knees simultaneously.
- Lower your body until your thighs are at a 45-degree angle, roughly halfway to being parallel with the floor.
- Exhale as you drive through your mid-foot and heels to return to a full standing position.
- Maintain a controlled tempo, taking 2 seconds to descend and 1 second to stand back up.
Form checklist
- Keep your heels firmly planted on the ground throughout the entire movement.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain a neutral spine and avoid rounding your lower back or hunching your shoulders.
- Keep your weight distributed evenly across your feet, not just on your toes.
Pro tips
- Imagine 'screwing' your feet into the floor to create external rotation, which better engages the glutes and stabilizes the knees.
- Focus on a hard squeeze of the glutes and quads at the very top of the movement to maximize muscle fiber recruitment.
Make it harder
- Add a 3-second pause at the bottom of the half squat to increase time under tension.
- Slow down the eccentric (lowering) phase to 4 seconds to build greater control and stability.
Frequently asked
- What muscles does the bodyweight half squat work?
- The bodyweight half squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the bodyweight half squat?
- The bodyweight half squat requires no equipment — just your body weight.
- Is the bodyweight half squat good for beginners?
- Yes. The bodyweight half squat is a beginner-friendly movement and a strong foundation to build on.
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