Procaryote
Knee · Strengthening

Single-leg Spanish squat with elastic band

Single-leg Spanish squat, 3 sets, 8 repetitions per leg, tempo 3-1-3, using a strong elastic band around the knees

Illustration of the Single-leg Spanish squat with elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: 3 seconds descent, 1 second hold, 3 seconds ascent

Equipment: Strong elastic band around the knees

Description: Place an elastic band around your knees, stand on one leg, and slowly squat down while keeping the knee aligned with the foot. Hold the bottom position for one second, then slowly rise back up, controlling the movement.

Tips: Keep your back straight and ensure the supporting knee is well aligned with your toes to avoid torsion. Contract the muscles around the knee to stabilize the joint.

Progression: Gradually increase the number of repetitions or use a more resistant band as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
resistance band
Starting position
Standing on one leg with elastic band around the knees
Clinical goal
Strengthen the muscles around the knee to improve stability
Also known as
single-leg Spanish squat, unilateral squat with band, knee strengthening exercise

Precautions

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

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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.