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How to Do Spanish Squat — Form, Muscles & Tips

Learn how to do the Spanish Squat: step-by-step form, muscles worked, bands setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Anchor a resistance band to a low sturdy object at floor level.
  2. Step into the band and position it behind your knees.
  3. Walk back until there is tension in the band pulling your knees forward.
  4. Squat down while letting the band pull your knees forward — this creates a unique quad-dominant loading pattern.
  5. Keep your torso upright and drive through your heels to stand back up.
  6. Repeat for the desired number of repetitions.