The Spanish squat isometric is a static lower limb strengthening exercise that targets the quads while keeping the shins upright to reduce knee strain. Performed with a strap or band behind the knees, it helps build strength, improve joint tolerance, and manage pain in conditions like patellar tendinopathy. It’s often used in both rehab and injury prevention programs.
- Stand into a band that is securely placed around an object that is not going to move when you lean away.
- Walk backwards creating a tension in the band.
- Standing with your feet hip distance apart.
- Have both feet facing forward.
- Think about leading the movement from your sit bones.
- Gently bend your knees and then swing your sit bones behind you and let the band counter balance you.
- Let your trunk lean forward while trying to keep your spine aligned.
- Keep the back of your neck nice and long.
- Go to the depth that feels comfortable for you but not below 90 degrees – you should feel tightness at the back of the thigh.
- Hold and repeat as per physiotherapist guidelines.