Spanish squat
A held squat with a band behind the knees that loads the front of the knee kindly.
- Area
- Knee and hip
- Sets
- 4
- Each set
- Hold 45 seconds
- How often
- Every other day
How to do it
Loop a heavy band around a sturdy post and step into it so it sits behind both knees.
Step back until the band is tight, feet hip width apart.
Sit back into a squat, keeping your shins upright as the band holds your knees.
Hold, breathing slowly, then stand up.
Why it helps
Holding a squat calms an irritable kneecap tendon and builds strength in the thigh without the knee drifting forward. It is often the first exercise for runner’s knee.
Common mistakes
Leaning forward. Stay tall through your chest and let the band take your weight. Start shallow and go deeper over the weeks.
