Spanish squats have earned genuine respect from both strength coaches and physiotherapists, and for good reason.
Originally developed within Spanish sports rehabilitation programmes to help athletes manage patellar tendinopathy (jumper’s knee), the exercise has since found a much wider audience among anyone looking to load the quads effectively while minimising stress on the knee joint.
What makes it distinctive is the mechanics: by anchoring a resistance band or strap behind the knees, you can sit back into a deep squat with a vertical shin and upright torso, a position that drives significant quad activation while keeping compressive force on the knee joint relatively low.
Whether you’re managing a knee issue, training in-season, or simply looking for a more quad-focused squat variation, this guide covers everything you need to know.
(If you currently have any sort of knee pain, such as suspected jumper’s knee, we’d recommend consulting a Physical Therapist first, before starting any sort of new exercise to ensure it is suited to your personal requirements).
What are Spanish Squats
Spanish squats involve squatting down with a resistance band/strap attached around the backs of the knees/upper calf and a secure fixing (e.g. a squat rack). The band/strap allows you to sit further back into the squat, which encourages your shins to be vertical. This creates less pressure on the knee joint.
The exercise takes its name from its origins in Spanish sports rehabilitation. The specific protocol was developed by physiotherapist Ángel Basas, which is why it’s also referred to in clinical literature as the “Basas Spanish squat.” It was originally used to treat elite athletes with chronic patellar tendinopathy and has since been adopted more widely in both rehabilitation and general strength training settings.
Spanish squats can be done as a bodyweight exercise or as a weighted exercise by holding something like a kettlebell in front of your chest.
As the initial use case suggests (treating jumper’s knee), anyone who does a lot of jumping or running could likely benefit a lot from this exercise by including it in their fitness routine.
Spanish Squat Mechanics
To really benefit from Spanish squats, you want to sit back as you squat down to maximize the quad activation. Think of it like you’re doing a wall sit (except there is no wall, you are using the resistance band to maintain your balance). This means your shins and back should be vertical and your quads parallel to the floor.
How to do a Spanish Squat
To do a Spanish squat:
- Attach a thick resistance band to a sturdy object, such as a squat rack.
- Place the band around your upper calves or behind the knees.
- Step back until the band is taut.
- Lower yourself into a squat, aiming to reach approximately 70–90 degrees of knee flexion, roughly the point at which your thighs are parallel to the floor. Your shins and torso should remain as vertical as possible throughout, similar to a wall sit position.
- Hold this position for the duration specified for the isometric variation or repeat this movement for repetitions.
- As you squat up, drive up through the heels to maintain balance.
Coach’s Tip – You can add additional weight to the Spanish squat by holding a kettlebell. The exercise is challenging in itself so opt for a light kettlebell to begin with and slowly work your way up. Only add additional weight once you can comfortably perform 10 Spanish squats with ease.
Spanish Squat Benefits
Add Load To Quads Without Knee Stress
There are lots of exercises that will activate the quads… however the stress put upon the knees will vary.
For those who are looking to protect their knees, opting for exercise that activate the quads without putting unwanted stress and pressure on the knees is definitely a bonus.
This means you can train and strengthen the quads and muscles around the knee… without putting unwanted strain on parts of the knee that might be causing discomfort or pain.
By holding a kettlebell in a goblet squat position, you can also add additional weight and still use progressive overload training in your workouts with Spanish squats too, further challenging the quads.
In-Season Knee Management
For anyone playing sports like basketball or volleyball, the management of joints like knees and ankles during the season is undoubtedly a priority.
After an intense game, the last thing your knees want is to be put through a tough weightlifting routine that involves putting heavy load onto the knees.
Exercises like the Spanish squat offer a great middle ground between strength training and rehabilitation… helping to minimize the impact on the knees, whilst also ensuring an athlete is still able to train their quads.
Shift Center of Gravity Backwards
The use of a thick resistance band means you can shift your weight back (as the band helps you from falling backwards). This shift in your weight ultimately means you are able to work your quads more than your glutes/hamstrings.
For anyone who naturally has a wide stance, or leans forward during squats, they may find their glutes and hamstrings take more of the load than they want during exercises like squats.
A Spanish squats helps to mitigate this by allowing you to confidently lean back and focus on the quads.
Lower Load on Back
Due to Spanish squats being a tougher movement than regular squats, you’ll quickly notice you don’t need to hold much weight at all for it to be a challenge (if fact, you may never need to hold extra weight).
This means you can reduce the load on your back during lower body movements.
If you’ve got any sort of discomfort in your back, a heavy back squat isn’t recommended… even though it’s predominantly a leg exercise.
The ability to train the quads effectively, without your back needing to support heavy weight might be a significant benefit for some.
(Another great option for those who want to lower the load on the back is to opt for b-stance or single leg variations. Our guide on b-stance deadlifts or shrimp squats are two great examples).
Pre-Activity Pain Relief
One of the more practically useful properties of the Spanish squat is its analgesic effect. Evidence suggests that performing an isometric hold immediately before training or competition can reduce knee pain and decrease muscle inhibition for a period afterward, with studies indicating this effect can last for nearly an hour.
This makes the Spanish squat a valuable tool to use in the warm-up before a session, not just as a standalone rehabilitation exercise.
For athletes managing patellar tendinopathy in season, this pre-activity use can meaningfully improve the quality of both rehabilitation work and sporting performance.
Minimal Equipment Needed
Spanish squats only require a thick resistance band and a secure fixing… which means they are very inclusive and suitable for home workouts too.
We would stress, however, that not all resistance bands are suitable. Long, thin bands won’t support your weight sufficiently so opt for the short, thick bands.
Also, make sure the band isn’t damaged… you don’t want it snapping mid-rep!
You could also use a suspension trainer, such as a TRX trainer too.
Leg Extension Alternative
If you’re following a workout that recommends leg extensions, but you don’t have access to a leg extension machine, Spanish squats are a great alternative to use, as the muscle activation is similar (i.e. the quads).
Avoid Knees Caving Inwards During Squats
Any sort of banded squat, including Spanish squats, help to encourage better squatting technique by making it very evident if your knees are caving inwards (as the band will simply fall down).
You’ll find you naturally need to engage your abductors more and keep your knees stable to allow for a smooth banded squat.
Encourages Slow, Controlled Repetitions
Spanish squats are very hard to do quickly, due to the instability of leaning back. You need to think more carefully about balancing yourself as you lower yourself into the squat.
The by-product of this is that it encourages nice and slow repetitions, which keeps the muscles under tension for longer… which is also proven to be an effective way at building muscle.
Muscles Worked
Quadriceps
The quadriceps are the primary muscle worked, and the mechanics of the Spanish squat make it particularly effective at targeting them. By shifting the centre of gravity behind the feet, the exercise creates a longer moment arm at the knee, meaning the quads have to produce more force than in a traditional squat.
EMG research has shown that the rectus femoris (the central quad muscle) shows significantly greater activation in the Spanish squat than in both general squats and wall squats, with the vastus lateralis (outer quad) also showing higher activation than the wall squat.
The vertical shin position places particular demand on the portion of the quadriceps closest to the knee, which is directly relevant to why the exercise is so effective for patellar tendinopathy rehabilitation.
Hamstrings and Glutes
These play a supporting role but the same EMG research confirmed no significant difference in hamstring activation compared to other squat variations — reinforcing that this is a quad-dominant exercise. Complement it with hip-hinge movements if hamstring and glute development is also a priority.
Core
The abdominals and erector spinae work as stabilisers throughout to keep the torso upright and prevent collapse forward, with demand increasing further when a kettlebell is added.
Alternatives
The best alternatives to Spanish squats will largely depend on what you’re looking for (e.g. maximum quad activation vs lowest impact on the knees). Some exercises that are popular in the Knees Over Toes workout program, which is designed to maximize lower body strength and reduce impact on the knees include: sled pulls, tibialis raises, sissy squats, ATG split squat, and a Patrick step.
Raised heel squat variations, such as cyclist squats, are also great ways to focus on the quads.
Consider training the tibialis anterior
Arguably one of the fundamental pillars of Knees Over Toes workouts is the focus on strengthening the tibialis anterior. This fleshy muscle on the shin can help reduce the impact of activities like jumping and running on the knees. Our Tib Bar review is worth reading if this sounds of interest.
Bottom Line
The Spanish squat is a well-supported exercise with a clear use case: loading the quads and patellar tendon effectively while keeping compressive stress on the knee joint low. That makes it particularly valuable for managing patellar tendinopathy, in-season knee management, and for anyone who struggles to load their quads through traditional squat variations.
For rehabilitation use, aim for 70–90 degrees of knee flexion and work toward 3–5 sets of 45-second holds with up to 2 minutes rest between sets, performed 1–3 times per day. Performing the isometric hold before a training session can also provide meaningful short-term pain relief, allowing you to train more effectively during that window.
For general strength and quad development, repetition-based sets of 8–12 reps work well, progressing load gradually by using a thicker band or adding a light kettlebell over time.
As with any exercise used for knee rehabilitation, consult a physiotherapist before including it if you’re managing an active injury, the root cause of your pain will determine whether and how this exercise fits into your programme.
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Featured image and video demonstration credit- ThriveTraining