Spanish Squat
Intermediate · Resistance band · Target: quadriceps, patellar tendon
How to do it
- Loop a strap or band behind the knees and anchor it to a sturdy object behind you.
- Lean back into the band so it presses the back of your knees.
- Squat down to a comfortable depth, shins staying vertical.
- Push through the floor to stand.
- Progress: slower tempo, deeper squat, added load.
Dosage: 3 × 10–15 reps, 3 s down
Stop if…
- Sharp pain at the bottom of the kneecap
- Pain above 3–4/10 that persists after the set
- Pain keeps you awake at night or worsens over days.