Spanish squat

Purpose of the exercise

Strength exercise for the quadriceps with minimal stress on the patellofemoral joint and cruciate ligaments. Improves quadriceps strength in a knee-friendly way, activates mainly the vastus medialis obliquus (VMO) and helps restore knee extension strength. Also effective for improving knee stability and for rehabilitation in patellofemoral pain, patellar tendinopathy and after cruciate ligament reconstruction.

Supplies

• Thick, strong resistance band (not too thin - must be able to withstand pressure)
• Solid attachment point at knee height (squat rack, pole, solid doorframe)
• Sufficient space to squat
• Optional: wall behind you for balance

Starting position

1. Attach a strong resistance band at knee height to fixed point
2. Step into the strap and place it behind both knees (in knee hollows)
3. Walk forward until the strap is tight
4. The band should push your shins backwards
5. Feet shoulder-width apart, toes slightly outwards
6. Stand about 30-50 cm from the attachment point
7. Keep your torso upright
8. Tighten your core
9. Arms in front of your chest or on hips

Implementation

1. Slowly bend your knees and squat down
2. Let the band push your shins backwards
3. Keep your torso as upright as possible
4. Descend to about 60-90 degrees of knee flexion
5. Your knees move forward minimally (tyre prevents this)
6. Feel intense quadriceps activation
7. Hold briefly at the bottom
8. Push back up through your whole foot
9. Come back to the starting position

Points of interest

• ✓ Let the band push your shins backwards
• ✓ Keep your torso as upright as possible
• ✓ Move slowly and in a controlled manner
• ✓ Feel the quadriceps working intensely
• ✓ Stay within your pain threshold
• ✓ Breathe in on lowering, out on rising
• ✗ Avoid squatting too deeply (60-90 degrees is sufficient)
• ✗ Don't let your knees fall inwards
• ✗ Don't lean too far forward
• ✗ Don't force through pain
• ✗ Do not use a tyre that is too thin (risk of breaking)
• ✗ Don't go too fast (increases knee stress)

When this exercise?

This exercise is suitable in knee rehabilitation for patellofemoral pain syndrome, patellar tendinopathy, after cruciate ligament reconstruction or for other knee problems where traditional squats are painful (in consultation with physiotherapist). Ideal as a quadriceps strengthening exercise with minimal knee stress. Very effective in early to mid rehabilitation phase when load still needs to be limited. Perfect as an alternative to regular squats for knee pain. Also valuable for VMO activation and knee stability training. Suitable as an accessory leg exercise for people with chronic knee pain. Can be performed daily. In case of acute knee pain, swelling or if exercise itself is painful, consult physiotherapist first. Start with small range of motion and build up gradually. Exercise should feel comfortable - stop in case of pain.