Spanish Squat
Loop a band behind the knees against an anchor and squat back against it to load the quads.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Quads
- Equipment
- Resistance band
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Spanish Squat work?
- The Spanish Squat mainly works the quads.
- What equipment do you need for the Spanish Squat?
- A resistance band.
- How many sets and reps of the Spanish Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Spanish Squat?
- ATG Split Squat, Backward Sled Drag, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.
Program it for your clients
Coaches add the Spanish Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.