Procaryote
Knee · Strengthening

Spanish Isometric Squat with Band

Spanish squat isometric, 3 sets, hold for 30 seconds, 30-second rest between sets, use a rigid band behind the knees

Illustration of the Spanish Isometric Squat with Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: hold for 30 seconds

Rest: 30 seconds between each set

Equipment: rigid band placed behind the knees

Description: Place the rigid band just above the knees, slightly apart the feet, and descend into a squat while keeping the back straight and knees aligned with the feet. Maintain the low position by contracting the leg muscles for 30 seconds. Slowly return to a standing position to complete the set.

Tips: Ensure the knees do not collapse inward; keep them well aligned with the feet. Contract the gluteal muscles to stabilize the position.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
rigid band
Starting position
Standing, feet shoulder-width apart, rigid band placed behind the knees
Clinical goal
Muscle strengthening of the knees
Also known as
squat isométrique avec bande, squat espagnol, squat statique avec bande

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.