A Spanish squat uses a heavy loop band or strap anchored at about knee height and placed behind both knees: you step back until the band is tight, then sit back into a squat with your shins staying vertical and your trunk upright. The band holds the knees back, so the quadriceps work hard while the knee joint is not pushed forward over the toes, which many people with pain at the front of the knee tolerate well. It is often used for patellar tendon pain, either as a hold or as slow repetitions, but this page is general education only; a physical therapist sets depth, hold time and load after examining your knee.
Last updated By the Monon Therapy Collective editorial team
What makes a Spanish squat different from a normal squat?
In a normal squat the knees travel forward as you go down; in a Spanish squat the band behind the knees stops that, so your shins stay close to vertical and you lean back into the band instead. The result is a squat that loads the front of the thigh strongly with a different pattern of force through the knee.
Because the band takes your weight backward, you can sit into a deeper knee bend with an upright chest than you could without it, almost like sitting into an invisible chair. It often feels like a demanding wall sit without the wall.
Why do therapists reach for the Spanish squat with patellar tendon pain?
Therapists use it because tendons generally respond to load, and the Spanish squat lets the quadriceps and patellar tendon work hard in a position many sore knees accept. Holds in this position are often used to settle pain enough that other strengthening can continue.
Patellar tendon pain, also called jumper’s knee, is common in sports with repeated jumping and landing; see patellar tendinitis and physical therapy for volleyball players. People with knee osteoarthritis or general pain at the front of the knee may also use it, with depth chosen by comfort. It is one tool in a progression that usually moves on to heavier squats, lunges and, for athletes, jumping.
How do you anchor the band without a training partner?
Loop a heavy band or a non-stretch strap around something that cannot move, such as the upright of a squat rack or a solid post, at roughly knee height. The anchor must hold your full lean-back weight, so never use a door handle, furniture or anything with wheels.
The private suites at Carmel City Center include a lifting rack, which is a typical anchor point when a therapist sets the exercise up. At home, some people loop a strap around a structural post in a garage or basement. Test the anchor by leaning back gently before you squat, and stand with enough slack-free distance that the band is firmly behind both knees.
How deep should a Spanish squat go, and how long should you hold it?
Go only as deep as your knee tolerates with mild discomfort at most; for many people that is between a shallow bend and roughly a right angle at the knee. Your therapist sets the hold time and number of repetitions, and usually checks how the knee feels the next morning before progressing.
| Option | What changes | Typical use |
|---|---|---|
| Shallow hold | Small knee bend, held still | Calming a sensitive tendon |
| Deeper hold | Knee bend near a right angle | More load once shallow holds are easy |
| Slow repetitions | Lower over several seconds, rise steadily | Building strength through range |
| Single-leg bias | Most weight on one leg, other foot light | One-sided tendon pain |
| Holding a weight plate | Extra load at the chest | Later stages, set by a therapist |
How to do a Spanish squat, step by step
Anchor the band
Loop a heavy band or strap around a fixed post or rack upright at about knee height and check that it cannot slide.
Step in
Step inside the loop, facing the anchor, and place the band behind both knees, just below the knee creases.
Walk back
Step back until the band is tight, with feet about hip width apart and toes pointing forward.
Sit back into the band
Breathing steadily, sit your hips back and down while keeping your shins vertical and your chest upright, leaning into the band.
Hold or rise
Hold at the depth your therapist set, or rise slowly for repetitions. Step forward to release tension before leaving the band.
Stop the Spanish squat and get the knee examined if
- Your knee locks, catches or gives way.
- You felt or heard a pop followed by swelling.
- Tendon pain is clearly worse the next morning after each session rather than steady or better.
- The knee is swollen, hot or red, or you cannot fully straighten it.
If you think it is an emergency, call 911.
