Procaryote
Knee · Strengthening

Single-leg Isometric Spanish Squat

Single-leg isometric Spanish squat, 3 sets, hold 20 seconds per leg, with strap or band

Illustration of the Single-leg Isometric Spanish Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Equipment: sturdy strap or band

Description: Stand on one leg, place the strap around the thigh of the supporting leg for added stability. Slowly descend into a squat while keeping the back straight and hold the isometric position for 20 seconds.

Tips: Keep the knee aligned with the foot, avoid letting it pass the toes. Contract the thigh muscles to stabilize the position.

Progression: Gradually increase the hold duration by 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band, strap
Starting position
Standing on one leg with a band around the thigh
Clinical goal
Muscle strengthening of the knee
Also known as
single-leg Spanish squat, unilateral band squat, isometric single-leg squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Single-leg Isometric SquatSingle-leg isometric squat, 3 sets, hold for 20 seconds per leg Single-leg Jump SquatSingle-leg jump squat, 3 sets, 6 repetitions per leg, 60 seconds rest between sets Single-leg Knee Extension in StandingSingle-leg knee extension, 3 sets, 10 repetitions per leg Single-leg press on Swiss BallSingle-leg press on Swiss Ball, 3 sets, 10 repetitions per leg Single-leg Spanish squat with elastic bandSingle-leg Spanish squat, 3 sets, 8 repetitions per leg, tempo 3-1-3, using a strong elastic band around the knees Single-leg squat on a 25° inclined planeSingle-leg decline squat, 3 sets, 8 repetitions per leg, inclined plane at 25°, controlled movement Single-leg squat on Bosu with three-directional movement of the opposite legSingle-leg squat on Bosu with three-directional movement of the contralateral leg, 3 sets, 8 repetitions per leg Single-leg squat on unstable cushionSingle-leg squat on unstable cushion, 3 sets, 8 repetitions per leg

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.