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Spanish Squat [Exercise Guide]

Spanish Squat

What Is Spanish Squat

The Spanish squat is a modification of the standard squat. The primary distinction is using a thick band to accentuate the quadriceps contraction. But the opportunity to build strong quads is not the only benefit of this workout. The Spanish squat is known for its rehabilitation effect. Practicing repeated leaping sports like basketball, netball, and volleyball often leads to patella tendinopathy. This exercise can help to deal with unpleasant symptoms and enhance your sportive performance.

What Muscles Does Spanish Squat Work

The workout primarily focuses on the quadriceps. But it also works:

  • gluteus maximus
  • hamstrings
  • calves
  • core muscles

How To Perform A Spanish Squat

Step 1. Set up

You need a thick resistance band and a secure fastening to do a set of Spanish squats. Not all bands are appropriate. Thin bands won’t be able to hold your weight for very long, so go for the thicker, shorter ones instead. 

Step 2. Get into starting position

Fix one end of the band around some reliable construction. After that, put the band around your knees. Remember to keep your feet shoulder-width apart.

Step 3. Sit back

Begin by bringing the hips behind you while maintaining your legs out and your torso erect. Continue this action until you reach the parallel position. Keep your hands in front of you for the added balance. Maintain a straight back or at least an upright position. If your trunk is hunched forward, your quadriceps won’t have to work as hard, and you won’t get as many benefits. The further ahead you lean, the more your hips will be engaged. That’s not a negative thing while squatting generally, but it’s also not the point of this particular workout.

Step 4. Return to the start

Squeeze your quadriceps until your legs are completely stretched. The band will create extra resistance and make you feel the load you put on your quads.

Advantages Of A Spanish Squat

Dealing with patellar tendinopathy

The Spanish squat is a go-to for rehabilitation and management of patella tendinopathy, whether it’s a sudden onset or a chronic problem that needs in-season treatment. This workout has been proven to be beneficial for athletes to undertake before games and practices. One of the primary objectives of rehabilitation is pain relief. The Spanish squat, when performed properly, is effective in reducing discomfort.

Increases quadriceps strength

The lack of sufficient quadriceps power is a common problem among sportsmen. In particular, the lack of strength training among basketball players causes them to rely more heavily on their tendons than they should while performing explosive movements like leaping and slashing. The Spanish squat is an excellent exercise since it helps alleviate any pain connected to injuries and builds muscle simultaneously.

Moving the center of gravity rearward

We already mentioned a resistance band is the main component of the exercise. Because of this change, the weight centre shifts backwards. So you will be able to target your quadriceps with more intensity than your glutes and hamstrings. Those who like a wide stance or lean forward when squatting may discover that their glutes and hamstrings bear more weight than they would prefer. One way to counteract this is by doing Spanish squats.

Relieves the pressure on your back

Spanish squats are more challenging than conventional squats, so you won’t need to use a lot of weight to give yourself a good workout. You can lighten your load and save your spine the strain. Many people may find it quite helpful that they may strengthen their quadriceps without putting undue pressure on their backs.

Enhances your technique

With Spanish squats, you can easily see whether your knees are buckling in or out, which may assist you in improving your squatting form. How does it work? If you do badly, the band just falls. To do a banded squat smoothly, you must activate your abductors more and maintain solid knees.

Facilitates methodical, slow moves

It’s not easy to complete a Spanish squat fast because of the precarious position you’re put in when you lean back. Sportsmen carefully consider their balance as they lower their bodies. The result is smooth, slow repetitions that maintain muscular tension for longer. That’s why it’s an excellent method for gaining muscle mass.


The Spanish squat is gaining popularity among sports professionals. It is an excellent exercise for activating the quadriceps and promoting a correct squatting form. Choosing Spanish squads is also an excellent idea if you care about your knees. During this workout, the quadriceps are strengthened without the knees being subjected to undue strain. Spanish squat provides a nice middle ground between strength training and rehabilitation. It reduces the load on the knees while still allowing to work on the targeted muscles.