Spanish Squats

SquatHipKneeStrength and Conditioning
Written By David Song

SPANISH SQUATS

This is a squat variant that increases quadriceps engagement. Use a heavy strength band (the one in the video is a 100 lbs band) that is wrapped around the back of your knees.

Muscles Involved:

  • Quadriceps

  • Gluteus Maximus

Related Conditions:

  • Patellofemoral Pain Syndrome

  • Patellar Tendinitis

  • Quadriceps Strain

Related Exercises

Featured
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Cross Grip
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quadriceps Femoris, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor, Glute Strengthening, Glutes, Gluteus Maximus, TVA, Transversus Abdominis
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Front Squat Clean Grip
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Quadriceps, Quadriceps Stretch, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus, Squat, Transversus Abdominis, TVA
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Staggered Spanish Squat
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Quadriceps, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee, Knee Strengthening, Squat, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Swiss Ball Pallof Squat
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
QL, Quadratus Lumborum, Core, Core Stability, Anti-Rotation Exercise, Multifidus, External Oblique, Internal Oblique, Obliques, Squat Warm Up
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Kettlebell Hip Shift
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Hip, Hip Abduction, Hip Mobility, Hip Stretch, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Pectineus, Hip Capsular Stretch, Squat, Squat Warm Up, Femoroacetabular Joint, Hip Joint Capsule, Hip Joint Mobilization
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Elevated Banded Ankle Dorsiflexion
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Tibiotalar Joint, Ankle Dorsiflexion, Ankle, Ankle Plantarflexors, Ankle Mobility, Ankle Stretch, Calves, Gastrocnemius, Soleus, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Pigeon Pose Lateral Distraction
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Hip, Hip Abduction, Hip External Rotation, Hip Capsular Stretch, Hip Stretch, Hip Flexibility, Glutes Stretch, Glutes, Squat Warm Up
Zercher Squat
Squat, Squat Warm Up, Barbell Exercise, Quadriceps, Gluteus Maximus, Transversus Abdominis, Core, Biceps Brachii, Biceps
Zercher Squat
Squat, Squat Warm Up, Barbell Exercise, Quadriceps, Gluteus Maximus, Transversus Abdominis, Core, Biceps Brachii, Biceps
Squat, Squat Warm Up, Barbell Exercise, Quadriceps, Gluteus Maximus, Transversus Abdominis, Core, Biceps Brachii, Biceps
Zombie Squat
Squat, Squat Warm Up, Core Stability, Core, Transversus Abdominis, Quadriceps, Gluteus Maximus, Anterior Deltoid, Compound Movement
Zombie Squat
Squat, Squat Warm Up, Core Stability, Core, Transversus Abdominis, Quadriceps, Gluteus Maximus, Anterior Deltoid, Compound Movement
Squat, Squat Warm Up, Core Stability, Core, Transversus Abdominis, Quadriceps, Gluteus Maximus, Anterior Deltoid, Compound Movement
David Song
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