Spanish Squat
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Glutes
Tertiary:Core
Stabilizer:Hamstrings
📋 How to Perform
- Anchor a heavy resistance band to a rack or post at about knee height.
- Step both legs into the loop and set the band behind your knees.
- Walk back until the band is tight, with your feet hip-width apart and pointing forward.
- Sit your hips back and down, leaning into the band so your shins stay close to vertical.
- Keep your torso upright and lower until your thighs are about parallel, or as deep as is comfortable.
- Drive through your whole foot to stand, keeping tension in the band.
- Repeat for the desired number of reps, or hold the bottom position for time.
⚠️ Common Mistakes to Avoid
- Leaning the chest forward as you sit back, which shifts work from the quads to the hips and back.
- Standing too close to the anchor, which leaves the band slack so the knees slide forward.
- Rushing the descent and bouncing at the bottom, which uses rebound instead of steady quad tension.
