{"id":140543,"date":"2025-05-29T04:58:13","date_gmt":"2025-05-29T04:58:13","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/140543\/"},"modified":"2025-05-29T04:58:13","modified_gmt":"2025-05-29T04:58:13","slug":"how-to-do-spanish-squats-correctly-to-strengthen-your-quads","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/140543\/","title":{"rendered":"How To Do Spanish Squats Correctly To Strengthen Your Quads"},"content":{"rendered":"

Squats<\/a> are one of the major compound lifts, and countless variations\u2014back squats<\/a>, goblet squats<\/a>, split squats<\/a>, front squats<\/a>\u2014help target particular muscles in your lower body. A relatively under-the-radar variation (until recently) is the Spanish squat, which uses a resistance band<\/a> or strap anchored behind the knees for support.<\/p>\n

Spanish squats have been all the rage lately, especially with trainers and physiotherapists. “The Spanish squat is having a bit of a moment, and I totally get why,” says Utah-based personal trainer Kelsey Wells. It\u2019s a controlled, low-impact, quad-focused compound exercise that\u2019s also gentle on the knees, she says.<\/p>\n

That knee-friendly reputation is exactly what makes this move stand out. Spanish squats strengthen key muscles like the vastus medialis and vastus lateralis\u2014two parts of the quads muscles<\/a> (front of the thigh) that help stabilize and extend the knee joint\u2014and can even reduce pain and improve function in people dealing with knee issues like patellofemoral pain syndrome, according to research in the International Journal of Sports Physical Therapy<\/a>.<\/p>\n

So, how exactly do you do Spanish squats effectively? Ahead, Wells breaks it down, explaining how they differ from traditional squats, and why this move might be exactly what your knees have been begging for.<\/p>\n

Meet the expert: <\/strong>Kelsey Wells, CPT, is a Sweat<\/a> trainer who created a PWR<\/a> workout program to help women reach their fitness goals.<\/p>\n

How A Spanish Squat Differs From A Regular Squat<\/strong><\/p>\n

A Spanish squat is a lower-body exercise where you squat with your thighs supported by a resistance band anchored behind your knees, helping isolate and strengthen the quads while reducing strain on the knees and hips. <\/p>\n

This strap (or band) is what differentiates the Spanish squat from other variations like the traditional squat, which primarily activates the glutes<\/a> and quads. “This setup shifts your body mechanics\u2014it keeps your torso more upright and places a stronger emphasis on the quads,” says Wells. <\/p>\n

So what does this mean? There’s less load on the patellofemoral joint (the joint between your kneecap and thigh bone) and less stress on the patellar tendon, making the exercise more friendly for anyone with knee issues or pain<\/a>.<\/p>\n

Anchoring a band around your knees creates a counterforce that helps stabilize you and ensures you stay in the correct position, Wells says. “It allows you to sit back into the movement while keeping your knees in line with your feet, which reduces stress on the knee joint.” <\/p>\n

This setup makes the exercise safer and increases quad engagement. The upright form you can get into with help from the strap reduces force on the knees while targeting your knee extensors\u2014the vastus medialis (VM) and vastus lateralis (VL)\u2014two key parts of the quadriceps muscle group that support your knees, according to research<\/a> conducted at Staffordshire University.<\/p>\n

Related StoriesBenefits Of The Spanish Squat<\/strong><\/p>\n

It turns out, setting up your squats with a band behind your knees has some unique benefits. <\/p>\n