How to do the Spanish Squat
Step by step
- Loop a sturdy band around a solid anchor and place it behind your knees.
- Step back so the band pulls your knees forward, feet about shoulder-width.
- Sit straight down as if into a chair, keeping your shins fairly vertical.
- Drive back up to standing, staying upright the whole time.
The thing people get wrong
The band lets you sit straight down with vertical shins for a knee-friendly quad burn - stop if you feel any pinch in the joint.
Coaching cue
Lean back into the band and let it hold you as you sit down, keeping your weight in your heels.
Stay safe
Check the band for nicks and use an anchor that cannot slip; a band failing at knee height will drop you.
Make it easier or harder
- Easier: Sit down only a few inches, then stand back up.
- Harder: Pause three seconds at the bottom of every rep.
Muscles worked
- Primary: Quads
- Secondary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.