Nửa squat
Learn how to do Nửa squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Nửa squat is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Deep Core. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Nửa squat
The half squat is a squat variation where you lower your hips to about a 90-degree knee bend, focusing on building leg strength with less range of motion than a full squat.
💡 Instructions:
Stand with your feet shoulder-width apart, toes slightly pointed out.
Brace your core and keep your chest upright.
Push your hips back and bend your knees until they reach about 90 degrees.
Keep your weight evenly distributed on your heels and midfoot.
Push through your heels to return to the starting position.
⚠️ Common mistakes:
Letting your knees cave inward.
Leaning too far forward with your torso.
Lifting your heels off the ground.
Not engaging your core throughout the movement.
You're a coach? Nửa squat is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Nửa squat
Equipment
- No equipment
Calories Burned Doing Nửa squat
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Nửa squat
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings, Deep Core
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Nửa squat
What muscles does Nửa squat work?
Nửa squat primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Deep Core.
How do you do Nửa squat correctly?
The half squat is a squat variation where you lower your hips to about a 90-degree knee bend, focusing on building leg strength with less range of motion...
Is Nửa squat good for beginners?
Nửa squat has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Nửa squat?
Nửa squat requires: No equipment.
What are the benefits of Nửa squat?
Nửa squat strengthens the Quadriceps, engages the Glutes and Hamstrings and Deep Core.
What exercises are similar to Nửa squat?
Similar exercises to Nửa squat include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat.
Is Nửa squat better than Alternating Single-Arm Dumbbell Thruster?
Both Nửa squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Nửa squat to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
