Exercise guide · Beginner · Cardio

Half Knee Bends (Male): How to Do It & Muscles Worked

Half knee bends (male) are a bodyweight exercise that primarily targets the cardiovascular system while also engaging the quadriceps, hamstrings, and glutes. The movement involves bending the knees and lowering the body as if sitting back into a chair, then returning to standing.

Primary muscles
Not recorded
Secondary muscles
Quads , Hamstrings , Glutes
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the half knee bends (male)
Front view: muscles worked by the half knee bends (male). Secondary: quads, hamstrings and glutes.
Back view: muscles worked by the half knee bends (male). Secondary: quads, hamstrings and glutes.
Primary Secondary

How to do the half knee bends (male)

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Bend your knees and lower your body down as if you were sitting back into a chair.
  3. Step 3: Keep your chest up and your weight in your heels.
  4. Step 4: Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.