# Spanish Squat

URL: https://heatsy.app/ex/spanish-squat

Also known as: Spanish Squat Hold, Band Spanish Squat, Spanish Squats, Spanish Band Squat, Strap Spanish Squat

Body region: Legs

## Muscles

- Main: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Gluteus Maximus
- Holds: Erector Spinae, Transversus Abdominis

## Equipment

- Resistance Band

## Technique

1. Anchor a strong band at about knee height and loop it behind both knees; step back until it is tight.
2. Lean back with straight arms and bend the knees to sit into a squat, shins vertical.
3. Hold the position for the planned time, then rise.

### Cues

- Keep the shins upright so the quads do the work.
- Breathe steadily during the hold.

### Common mistakes

- Letting the shins drift forward.
- Anchoring the band so weakly that it slips.
- Pushing through sharp knee pain. This is a rehab drill, so mild discomfort is the most it should cause.

## Alternatives

- [Terminal Knee Extension](https://heatsy.app/ex/terminal-knee-extension)
- [Leg Extension](https://heatsy.app/ex/leg-extension)