How to Do a Half Squat: Correct Form, Variations, and Common Mistakes

How to Do a Half Squat: Correct Form, Variations, and Common Mistakes

Squats are a common addition to many exercise routines, whether performed with your body weight alone or with additional weight. Developing your squat patterns gives you additional options in addition to the physical benefits.

One squat style you might consider adding to the rotation is the half squat. This squat requires you to lower your body so that your thighs are parallel to the floor (this is also known as a "parallel" squat). Although the name may refer to a simple exercise, half squats have their place in any weight training program.

The half squat is a great option for everyone, no matter how deep a normal squat is. Additionally, the depth of your ability to squat is highly dependent on your anatomy, which is beyond your control. Other factors like movement and range of motion come into play as well, and are areas you can work on to increase the depth of your squat if desired.

Half squats get a bad reputation among those who believe that the deeper the squat the better, but this is not possible for many people. Half squats are useful if you're working on a strength plateau or if you're increasing your mobility and range of motion.

How to do a half squat

Although the ideal width, foot position, and bar position may vary from person to person, there are general tips that most people can use when squatting. Pause at the bottom of the half-squat before returning to your feet.

Follow these instructions to perform a half squat. If you need to make adjustments based on your anatomy or aren't sure what you look like, seek help from a personal trainer or other exercise professional.

Place your feet about shoulder width apart, pointing forward at a slight outside angle (about 5-7 degrees for most people in a bodyweight squat, a little more in the case of a weight squat).

Create an arch by pressing the heel, the tip of the first toe, and the tip of the fifth toe to create a kind of tripod; This will ensure stability and an even distribution of your weight.

Bring your hips back into your hip joint, pull your chest forward, and contract your glutes and hamstrings.

Squeeze your glutes and push your knees out to create tension and external rotation in your hips. You should feel the outside of your hips; This helps you keep fit safely, and protect your knees and back the longer you squat. Make sure to keep the arch of your feet still touching the ground.

Keep your neck and torso in a straight and neutral position. Look straight ahead and tilt slightly downward.

Lower yourself into the desired position, parallel or just above your head, keeping your balance with your weight evenly distributed across your feet. For a half squat, your shins should be as vertical as possible.

Move your hips up and back, pulling your shins vertically as you return to your feet (height).

Benefits of a half squat

Learning how to squat sub-parallel has benefits such as increasing active knee stability and reducing the risk of sports knee injuries, but only if done correctly; Otherwise, injury may occur. It is recommended to work in semi-squats during regular exercise to increase your range of motion if you cannot sit below parallel while maintaining proper form.

An intentional half squat can also help you overcome strength stability. If you have a so-called "sticking point" in the squat style, where it is more difficult during the upper stage of the squat, a half-squat training can help you build strength. In this area, it pushes you beyond your plank. .

Half squats are also an essential part of the pushup. If you want to improve on this particular lift, it is helpful to work on the strength and technique of the half squat. To do this, use an explosive motion as you reach the bottom of the half squat to return to the starting position.

Other variables

Your individual ability to squat depends largely on your anatomy. Cross