Boost Your Strength and Relieve Knee Pain with the Spanish Squat

If you’ve been looking for a squat variation that targets your quads, supports healthy knees, and builds serious lower-body strength, the Spanish squat deserves a spot in your routine. Often overlooked, this simple yet effective isometric exercise can unlock impressive gains—whether you’re recovering from injury or aiming to break through a strength plateau.

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What Is a Spanish Squat?

The Spanish squat is an isometric lower-body movement where a resistance band (or strap) is anchored at knee height and looped behind the knees. You lean back against the resistance as you lower into a squat position, keeping your torso upright and your shins vertical. Unlike traditional squats, this variation significantly reduces pressure on the knees while increasing quad activation.

Many people confuse the name or ask, “How do you say squat in Spanish?” The answer is sentadilla. So, technically, a “Spanish squat” isn’t called that because of a language translation—it’s named after its use in Spanish sports rehab programs, especially among elite soccer players.

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Spanish Squat Benefits

This movement offers several advantages over traditional squats:

• Quad-focused activation: It emphasizes the quadriceps while minimizing strain on the knee joint and patellar tendon.

• Isometric strength: Holding the squat position builds muscular endurance and joint stability.

• Knee-friendly rehab: It’s commonly used to address patellar tendinopathy and anterior knee pain.

• Posture correction: The band helps keep your chest upright, encouraging better squat mechanics.

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My Experience With Spanish Squats

Years ago, after a nagging bout of patellar tendinitis sidelined my training, a sports physiotherapist introduced me to Spanish squats for knee pain. At first, I was skeptical—how could a static hold with a band make such a difference?

But within two weeks of consistent use (holding for 30–45 seconds, 3 sets daily), I felt a noticeable improvement in knee stability. What surprised me most was how quickly my quad strength rebounded without aggravating my joints. It became a staple in my warm-up and remains one of my go-to movements today for clients recovering from knee issues.

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How to Perform the Spanish Squat (Step-by-Step)

1. Anchor a heavy resistance band to a sturdy squat rack or upright pole at knee height.

2. Step into the band, placing it behind your knees.

3. Walk backward until there's tension in the band, feet shoulder-width apart.

4. Squat down while leaning back into the band. Your shins should stay vertical, and your torso upright.

5. Hold this position for 30–60 seconds, engaging your quads and glutes.

6. Stand up slowly and repeat.

This is often referred to as a Spanish squat isometric hold. It’s best used early in a workout for activation or later for rehab purposes.

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Variations and Alternatives

• Banded Spanish Squat: The most common version using a resistance band.

• Dumbbell Spanish Squat (DB Spanish Squat): Add a goblet hold for increased load (also called Spanish goblet squat).

• Spanish Squat Without Band: Use a squat machine with resistance against the calves or a TRX-style strap behind the knees.

• Spanish Squat vs. Wall Sit: Both are isometric, but the Spanish squat allows for better knee positioning and more quad activation.

• Spanish Squat Machine: Some gyms offer machines that mimic the same joint angle and support.

Looking for a Spanish squat alternative? Try a heel-elevated goblet squat or sissy squat—they both target the quads similarly but without the band setup.

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Common Questions

Why is it called a Spanish squat?
It originated from Spanish rehab protocols for athletes dealing with knee pain, hence the name.

What muscles does the Spanish squat work?
Primarily the quadriceps, with assistance from the glutes and core.

Is it okay to use it without a band?
Yes, but you’ll miss out on the unique backward resistance unless you use another form of support, like a strap or machine.

How long should you hold it?
Beginners can start with 20–30 seconds. Work your way up to 60+ seconds per set.

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Final Thoughts

The Spanish squat is more than just a rehab tool—it’s a versatile strength exercise that deserves a place in your training, whether you're an athlete or a fitness enthusiast. From beginners struggling with knee discomfort to lifters looking to boost their quad size and control, this exercise offers unmatched value with minimal risk.

Try integrating Spanish squats into your warm-up, cooldown, or even as part of a quad-focused leg day. You might be surprised how such a simple movement can bring major results—both in strength and joint health.