Half Squat: How to and Exercise Guide

July 13, 2023

The half squat can improve your athletic performance.

Let’s talk about squats, a popular fitness routine that can be done with just your body or weights. And here’s the cool part: there are so many variations of squats that you can try out! In this post, we want to spotlight the half squat and why you must try it.

Deep squats are great for your lower body muscles. However, your ability to do a deep squat depends on many factors, including anatomy, flexibility, and mobility (1). There’s no need to eliminate the squat and its benefits from your routine completely if you’re having trouble getting down low enough. Half squats help improve your range of motion and mobility, increasing your squat depth.

They’re great for increasing your lower body strength, although they have a shorter range of motion. Also, this movement can allow a lifter to use more weight than a full squat. But does this mean more muscle hypertrophy? Read on for details like these, how to perform them properly, and more squat variations.

Technique and Muscles Worked

Half squats primarily target your quads and glutes. They also work on other lower body muscles like spinal erectors, calves, and hip flexors and get your core involved. People with knee, hip, ankle, or lower back problems may find it easier.

If you want to increase your range of motion and mobility, try this exercise. You can do this routine with barbells, dumbbells, and kettlebells. Below is a step-by-step guide for doing this exercise with a barbell.

Step under the barbell and flex your core to set your foundation.
Stand with your feet at shoulder width distance and facing outward at a slight angle. This evenly distributes the pressure in your feet.
Find a hand grip width that is comfortable and bring your elbows down, close to your lats. This is your starting position.
Slightly push back your hips while bending your knees forward until you get halfway between a full squat and standing. Keep your neck and body neutral at all times.
Push your back up into the bar while driving your feet into the ground to return to the starting position and complete the rep.
Repeat for the desired number of reps.

Benefits

The half squat increases muscle activation and hypertrophy (2). However, the movement has other exercise-specific benefits, making it a valuable addition to your workout. Below are some important ones.

Improved Tolerance for Heavier Loads

Due to the shorter range of motion when doing half squats, you can typically use heavier loads. This can get your body to adapt to shouldering heavier weights and building stronger legs.

Improved Athletic Performance

This exercise can help you strengthen your power. When in the power position (quarter-stance squat), your hip and knee flexion are similar to the angles you use in the half squat. Strengthening this position improves your athletic performance in running and jumping. Think, many sports, such as basketball, require a quarter-stance squat positioning.

Carryover to Power Cleans and Push Presses

They have carryover to exercises like the push press and power cleans since the quarter stance squat is involved in all of them. Half squats also use explosive power when returning to the start position, a vital part of the push press.

Push Past Strength Plateaus

If you have a sticking point during the top phase of your squat, doing half squats can help. They’ll strengthen the top part of the range of motion and help you push past strength plateaus.

Half Squat Alternatives

Here are some other alternatives that you can also use to spice up your routine and improve your half squatting ability. Remember that strengthening only the top of your range of motion can hurt your full squat. The half squat and its variations should be part of a program that includes full squats for the best results.

Half Pause Squat

Athletes use the half pause squat to improve their power. In this routine, you pause in the half squat position before continuing your squat. Increasing your muscle’s time under tension can spur more muscle growth.

Box Half Squat

The box half squat are done with the assistance of a box. This is useful for beginners who need help figuring out where to pause their squats. People with balance problems in the half-squat position will also find this useful.

Bodyweight Half Squat

The bodyweight half squat can easily be done at home or on the go. It works the same muscles, but not using weights means less muscle growth and strength. However, you can increase the reps instead to help balance things out.

Half Squat With Dumbbells or Kettlebells

Half squats can also be done with free weights like dumbbells and kettlebells. It’s the same movement, but the weight hangs down your sides this time. This will allow you to adapt to this movement with lighter loads before attempting heavier weights with a barbell.

FAQs

Are half squats still effective?

They’re very effective for improving your power and lower body strength. They also boost your athletic performance. Check the above guide for more benefits of this exercise.

Do half squats strengthen knees?

They could increase the force production and tensile strength at the angle of your knee. This strengthens your knees and improves their stability.

What is the difference between a half squat and a full squat?

This movement puts your knees at a 45-degree angle with your thighs parallel to the ground (a quarter-stance squat). Full squats take your hips much closer to the floor and put your knee angles to 90 degrees or more.

References

Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
Clark, D. R., Lambert, M. I., & Hunter, A. M. (2012). Muscle activation in the loaded free barbell squat: a brief review. Journal of strength and conditioning research, 26(4), 1169–1178. https://doi.org/10.1519/JSC.0b013e31822d533d