- EquipmentBand
- PatternIsolation
- Repsheld for time
- Joint loadNone flagged
Loop a heavy band around a sturdy post and step into it so it sits behind both knees. Step back until the band is tight and stand with feet hip width apart.
First cueLet the band hold your knees back.
How to do the Spanish Squat
Set up. Loop a heavy band around a sturdy post and step into it so it sits behind both knees. Step back until the band is tight and stand with feet hip width apart.
- Sit back into the band, keeping your shins near vertical.
- Lower until your thighs are about halfway to level, or as far as is comfortable.
- Hold the position for the target time.
- Stand up and step out of the band.
Form cues
- Let the band hold your knees back.
- Keep your torso upright.
- Keep the weight in your heels and mid-foot.
Common mistakes
- Using a band too light to hold the knees.
- Leaning far forward.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
The catalog names no other muscle it works on the way.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Spanish Squat, from the same catalog the StatBlockFit app logs.
- Banded Hamstring Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Glute Bridge Same legs session: it trains the glutes.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Spanish Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Spanish Squat 3 × 30 to 60 s
- Banded Hamstring Curl 3 × 10 to 25 reps
- Glute Bridge 3 × 10 to 25 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Heel-Elevated Goblet Squat
Kettlebell
Gym or cable swap
Leg Extension
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Wall Sit.
Do before it: Wall Sit (same movement, lighter), Bodyweight Squat (same movement, lighter), Ankle Mobilisation (ankle range) and Deep Squat Hold (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Spanish Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Spanish Squat?
Set up: Loop a heavy band around a sturdy post and step into it so it sits behind both knees. Step back until the band is tight and stand with feet hip width apart. Steps: 1. Sit back into the band, keeping your shins near vertical. 2. Lower until your thighs are about halfway to level, or as far as is comfortable. 3. Hold the position for the target time. 4. Stand up and step out of the band. Form cues: Let the band hold your knees back. Keep your torso upright. Keep the weight in your heels and mid-foot. Common mistakes: Using a band too light to hold the knees. Leaning far forward.
What muscles does the Spanish Squat work?
It trains the quads; the catalog names no other muscle it works on the way.
What can I do instead of the Spanish Squat?
At home: Heel-Elevated Goblet Squat. In a gym: Leg Extension. Each trains the same main muscle.
What should I pair the Spanish Squat with?
Good partners in the same workout are Banded Hamstring Curl, Glute Bridge, Single-Leg Calf Raise and Monster Walk.