Spanish Squat

Technique

The Spanish squat is a bodyweight squat performed with a heavy resistance band looped behind the knees and anchored to a rack or post in front of you. Leaning back into the band lets the shins stay vertical and the torso upright, which loads the quads very heavily while keeping stress on the knee joint low, so it is popular for knee-friendly quad training. Sit straight down between the heels, keep tension on the band throughout and stand back up without letting the knees drift forward.

Steps

1. Anchor a heavy band at knee height to a rack or post and step into it so it sits behind both knees
2. Walk back until the band is tight, feet hip-width apart
3. Lean back into the band with the torso upright and arms forward
4. Sit straight down, keeping the shins close to vertical, until the thighs are about parallel
5. Drive through the heels to stand back up while keeping tension on the band

Common mistakes

• Standing too close so the band goes slack
• Letting the knees travel forward instead of sitting straight down
• Leaning the torso forward and turning it into a hip hinge

Variations

• Spanish squat isometric hold at the bottom for knee-friendly loading
• Spanish squat holding a dumbbell at the chest
• Spanish split squat with one foot forward

FAQ