half knee bends (male)

TARGET: cardiovascular system

EQUIPMENT: body weight

SECONDARY: quadriceps, hamstrings, glutes

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your body down as if you were sitting back into a chair.
3. Keep your chest up and your weight in your heels.
4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
5. Repeat for the desired number of repetitions.