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Resistance Band Spanish Squat
A resistance band squat variation that anchors behind the knees to target quadriceps intensely while keeping shins vertical, building quad strength, knee stability, and reducing joint stress for rehab or general lower-body training.
About Exercise
Equipment
Bands, Squat Rack
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
6/10Glute Max
Hamstrings
4/10Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Secure a loop band around a sturdy anchor at knee height, step into it behind your knees, and walk back to create tension with feet shoulder-width apart.
- Lean slightly back into the band and engage your core.
- Sit hips back and down while pushing knees forward into the band to keep shins vertical.
- Lower until thighs are parallel to the floor.
- Drive through heels to stand up, pressing knees into the band.
- Maintain upright torso throughout.
Coaching Tips
Form Cues
- Shins vertical
- Knees track over toes
- Chest up
- Push into band
- Heels down
Breathing
Inhale as you lower, brace core, and exhale as you rise.
Tempo
3-0-1
Range of Motion
Descend until thighs parallel to floor with shins perpendicular to ground; ascend to full knee extension without locking knees.
Safety
Safety Notes
- Ensure anchor is immovable
- Avoid if acute knee pain
- Control descent to protect joints
- Use lighter band if unstable
Spotting
Not typically needed; use rack safeties for added weight variations
Common Mistakes
- Knees caving inward
- Rounding lower back
- Excessive forward lean
- Heel lift
- Slack band
When to Avoid
- Acute knee pain
- Patellar tendinopathy without clearance
- Recent knee surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic squat form
- Core bracing competency
Also known as
Banded Spanish Squat, Spanish Squat with Band
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