Squats are everywhere. From fitness challenges to leg day routines, they’re a favorite move. But for some people, squats come with one problem—knee pain. If that’s your story, it might be time to try something new. Meet the Spanish Squat.
This squat variation is simple but powerful. It targets your quads in a unique way while being gentle on your knees. And the best part? You don’t need a gym to do it.
Let’s break it down.
What Is a Spanish Squat?
The Spanish Squat is a bodyweight squat done using a resistance band or strap anchored behind your knees. It keeps your shins vertical, which helps reduce pressure on the knees.
Unlike traditional squats, where your knees move forward, this version limits that. This makes it ideal for people with knee issues or recovering from injury.
It’s often used by physiotherapists. Athletes recovering from knee problems use it to build quad strength without joint stress.
Why Are Spanish Squats Good for the Knees?
Most squats make your knees travel forward. That increases pressure on your kneecap and the tendons around it. Spanish Squats fix this.
They lock your lower legs in place. Your hips go back and down, while your knees stay in line. This forces your quads to do the work.
Your glutes and hamstrings still help, but the spotlight stays on your quads.
People with patellar tendonitis or general knee pain often feel better doing Spanish Squats. They’re great for rehab and prevention.
What Do You Need to Do Spanish Squats?
You only need one thing: a resistance band or strong strap.
It can be:
- A thick resistance loop band
- A TRX or suspension strap
- A towel tied between two secure points
Anchor it at knee height. A door handle, pole, or heavy table leg can work. Make sure it’s sturdy and won’t move.
That’s it. No weights. No machines. Just bodyweight and smart positioning.
How To Set Up a Spanish Squat
Setting up is key. Do it right, and you’ll feel the burn in your thighs right away.
Step 1: Anchor the Band
Find something strong to tie your strap or band around. It should be knee height. You can use a resistance band looped around both legs or tie a long strap behind your knees.
Make sure it’s tight and won’t slip.
Step 2: Step Into the Band
Stand with your legs inside the loop. The strap should sit at the back of your knees.
Step back until the band feels snug. Lean slightly back so the band supports you.
Your feet should be shoulder-width apart and slightly turned out.
Step 3: Start the Squat
Now squat down.
Keep your shins upright. That’s the magic. Don’t let your knees push forward. Sink your hips straight down and back.
Go as low as you can while keeping your chest up and back straight.
Step 4: Stand Up
Push through your heels. Focus on using your quads to lift.
Your knees should stay in place. The band will resist you and remind you to stay in form.
That’s one rep.
What Muscles Do Spanish Squats Work?
Spanish Squats focus mostly on the quadriceps, the muscles in the front of your thighs. These are the muscles that straighten your knee.
Here’s what they target:
- Quadriceps (main focus)
- Glutes
- Hamstrings
- Core muscles (for balance)
They don’t hit the hamstrings and glutes as hard as other squat styles. But that’s a good thing when you’re trying to rebuild quad strength.
How Many Reps Should You Do?
Start slow.
If you’re new, try:
- 3 sets of 10 reps
- Rest 60 to 90 seconds between sets
As you get stronger:
- Increase to 15 reps per set
- Add an extra set or two
If it feels too easy, slow down the lowering part. Take 3–4 seconds to go down and 1 second to rise.
You can also hold the bottom position for 5 seconds each time. That’ll fire up those quads fast.
Who Should Try Spanish Squats?
This move is perfect for:
- People with knee pain
- Those recovering from patellar tendinopathy
- Athletes who need strong, stable knees
- Anyone who wants better quad definition
- People looking for a home-friendly exercise
It’s also great for seniors or beginners who struggle with joint pain. As long as the form is right, it’s one of the safest lower body exercises.
Common Mistakes to Avoid
Even though this is a simple move, people still make mistakes. Avoid these if you want real results.
Letting Your Knees Drift Forward
Your knees should stay still. That’s what separates Spanish Squats from regular squats.
If your knees move too far forward, the band isn’t tight enough or you’re standing too far forward.
Rounding Your Back
Keep your chest up and back straight. If you collapse forward, you’ll strain your lower back.
Try doing the squat near a mirror to watch your form.
Moving Too Fast
This isn’t a race. Move slow and steady. That keeps the tension on your muscles.
You’ll get more strength and less risk of injury.
Using a Weak Anchor
Always check that the band is secure. If it slips mid-rep, you could fall backward or hurt yourself.
Use a door anchor, squat rack, or strong table leg.
Spanish Squat vs. Regular Squat
Let’s compare them.
| Feature | Spanish Squat | Regular Squat |
|---|---|---|
| Knee stress | Low | Moderate to high |
| Quad activation | Very high | High |
| Balance challenge | Medium | Medium |
| Equipment needed | Resistance band or strap | None (bodyweight or weights) |
| Beginner-friendly | Yes | Yes, but may cause knee pain |
| Great for rehab | Yes | Not ideal for knee issues |
If you love regular squats, that’s great. But if you struggle with knee pain or want to isolate your quads, Spanish Squats are a smart addition.
Can You Add Weights?
Yes, but only after you’ve mastered the bodyweight version.
You can hold a dumbbell or kettlebell at your chest (goblet style). Just make sure your form doesn’t change.
Even with no weight, this move can leave your legs shaking.
So only add resistance if you can do all your reps with perfect control.
Tips to Make It Even Better
- Breathe out as you push up
- Keep your heels flat on the ground
- Don’t rush—time under tension makes it harder
- Use a timer to hold the bottom for 30–60 seconds as a challenge
- Warm up before you start: walking, leg swings, or a few easy squats
Spanish Squat Variations to Try
Want to mix it up? Here are a few ways to challenge your legs even more.
Isometric Spanish Squat Hold
Go down into the squat and hold it. Stay there for 30 to 60 seconds. It burns, but it works.
Spanish Wall Squat
Do the move with your back against a wall. Place the band behind the knees. This gives you extra support.
Single-Leg Spanish Squat
Not easy! Stand on one leg while the other hovers or taps lightly for balance. This works each leg harder.
