What is the proper technique for performing semi-squats?

Semi-Squats: Technique and Performance Guide

Semi-squats are a modified squat exercise where you bend your knees to approximately 45-60 degrees rather than going into a full deep squat position. This exercise is particularly beneficial for individuals who need a less demanding alternative to full squats while still targeting the major lower body muscle groups.

Proper Technique for Performing Semi-Squats

Starting Position

• Stand with feet shoulder-width apart or slightly wider
• Point toes slightly outward (approximately 15-20 degrees)
• Keep your back straight and chest up
• Arms can be extended forward for balance or at your sides

Execution

1. Preparation Phase

   • Engage your core muscles
   • Keep your weight distributed evenly across both feet
   • Maintain a neutral spine position

2. Descent Phase

   • Initiate the movement by pushing your hips backward
   • Bend your knees to lower your body
   • Lower until your knees reach approximately a 45-60 degree angle (not a full deep squat)
   • Keep your knees aligned with your toes (avoid knees collapsing inward)
   • Maintain your weight primarily on your heels and mid-foot

3. Ascent Phase

   • Push through your heels to return to the starting position
   • Extend your hips and knees simultaneously
   • Maintain proper posture throughout the movement
   • Avoid locking your knees at the top position

Benefits of Semi-Squats

• Lower joint stress: Places less stress on the knees compared to deep squats 1
• Muscle activation: Effectively engages quadriceps, hamstrings, and glutes
• Reduced fatigue: Causes less muscle fatigue than full squats while still providing training benefits 1
• Versatility: Can be performed by individuals with varying fitness levels
• Functional movement: Supports everyday activities requiring partial squatting motions

Common Mistakes to Avoid

• Knees caving inward: Keep knees aligned with toes throughout the movement
• Rising onto toes: Maintain weight distribution through mid-foot and heels
• Rounding the back: Keep chest up and maintain a neutral spine
• Inadequate hip movement: Remember to push hips back, not just bend knees
• Going too deep: For semi-squats, stop at approximately 45-60 degrees of knee flexion

Variations and Progression

• Bodyweight semi-squats: Begin with no additional weight
• Wall semi-squats: Perform against a wall for support and proper form guidance
• Weighted semi-squats: Add resistance with dumbbells, kettlebells, or a barbell
• Single-leg semi-squats: Progress to unilateral movement for increased challenge

Training Recommendations

• For beginners: Start with 1 set of 10-15 repetitions at a controlled pace 2
• For progression: Work up to 2-3 sets of 8-12 repetitions
• Frequency: Perform 2-3 times per week on non-consecutive days 2
• Breathing: Exhale during the exertion phase (rising up), inhale during the descent 2
• Rest periods: Allow 1-2 minutes between sets

Semi-squats are particularly beneficial for elderly individuals, those rehabilitating from injury, or beginners to resistance training who need to build strength before attempting full squats 3. They can also be used as part of a comprehensive exercise program that includes aerobic exercise, balance training, and flexibility training 3.