Spanish Squat
Squat · quads · beginner
Start
FinishHow to do it
Loop a heavy band around a sturdy anchor and around the back of both knees, lean back into the band and squat straight down with vertical shins, then stand tall.
Muscles worked
Primary: quads · Also works: glutes
Equipment
Resistance bands
Common mistakes
- Letting the band sit on the kneecap rather than just below it in the crease behind the knee
- Failing to lean back into the band, which turns it back into an ordinary squat
- Using a band so light it cannot hold your bodyweight as you sit back
Variations
- Hold the bottom position as an isometric for 30 seconds
- Hold a plate at the chest for extra load
Can't do this one? Swap it for
Related exercises
- Barbell Back Squatquads
- Goblet Squatquads
- Bodyweight Squatquads
- Leg Pressquads
- Bulgarian Split Squatquads
- Walking Lungequads
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