Quads
Spanish Squat
The Spanish Squat is a strength exercise with a resistance band for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 27%, quads (vastus medialis) 23% and quads (rectus femoris) 10%.
How to do it
- Loop a heavy band around a sturdy post at knee height and step inside it so it sits behind both knees.
- Walk back until the band is tight, feet hip-width and pointing forward.
- Lean back into the band and sit down, keeping the shins vertical and the torso upright.
- Lower until the thighs are about parallel to the floor.
- Push through the whole foot to stand back up against the band.
Tips
- Trust the band: it holds the knees back so the thighs do the work.
- Keep the shins vertical the whole rep.
Common mistakes
- Standing too close so the band goes slack.
- Letting the knees drift forward past the ankles.
- Leaning the torso forward instead of sitting back into the band.
Muscles worked by the Spanish Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. A band behind the knees lets the shins stay vertical, isolating the quads. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Spanish Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Spanish Squat work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The quads (rectus femoris) and spinal erectors (lower back) assist.
Is the Spanish Squat good for beginners?
Yes. The Spanish Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Spanish Squat?
For example the Cyclist Squat, Heels Elevated Squat and Hack Squat. They train mostly the same muscles, some with different equipment.
How do you make the Spanish Squat harder?
Add weight or reps, or move on to the Cyclist Squat and Heels Elevated Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.