Spanish Squat
A squat with a heavy band anchored behind the knees, letting you sit back with a vertical shin. Heavily loads the quadriceps with minimal hip and back involvement.
Primary muscles
- Quadriceps
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 3–5
- Duration
- 30–45 sec
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a heavy loop band to a rack at knee height. Step into the band so it sits behind both knees, then step back until it is taut, feet hip-width apart.
Lean back slightly into the band and keep your shins vertical.
Sit your hips down as if onto a chair, keeping your torso upright.
Lower until your thighs are about parallel, or hold at a chosen depth.
Press through your heels to return to standing.
Breathing: Breathe steadily; inhale as you lower and exhale as you rise, or breathe calmly during holds.
Coaching tips
Sit into the band
Shins vertical
Torso tall
Common mistakes
Band too light to support the lean
Knees drifting forward past the toes
Leaning forward instead of back
Safety notes
Make sure the band is securely anchored before leaning back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.