Half Squats
This is the first step where we are squatting our entire bodyweight without assistance!
However, we are stronger in the upper half of our range, and this exercise takes advantage of that.
Our balance and core will have to work harder as a result - preparing us for the harder steps!
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 25
LEVEL 3: 2 Sets of 50
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 50 (Level 3) with GOOD FORM, you are ready to move on to a harder Squat variation.
Form Cues
Because this is the first Squat variation where we do not train a full range of motion, always follow this exercise with a few sets of Assisted Squats or Jackknife Squats to maintain strength in this range!
Some people bend heavily at the hips to make this exercise easier. Don’t make this mistake! Allow a slight forward lean, but squat with your entire lower body.
Your legs should be approximately shoulder width apart.
Your feet should point forward or slightly out. Don’t point them excessively out.
Try to keep your back neutral throughout the exercise. This means don’t arch or round your back. This may take some work if you’re not used to it, but you should make progress over time.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips.
Film yourself and watch back between sets
As we are building up progressively, it is okay for your knees to go over your toes. Doing this with an exercise we can competently handle will strengthen our joints in tandem with our muscles.
Tutorial
Stand in a safe area with your feet shoulder width apart.
Place your arms wherever they feel comfortable. Some extend their arms straight in front of them, and others place them across their chest.
Squat down slowly until your thighs are parallel with the ground.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Reducing the squat depth will make this exercise easier. Add an inch or two of depth whenever you feel ready, and you will eventually be able to squat to parallel. Alternatively, placing a chair underneath you so you may rest in the bottom position can make this exercise easier. However, don’t rely on this too much. You want to eventually be able to do this without the chair.
To make this exercise harder: Squatting below parallel will make this exercise harder and lead you smoothly into the next step!