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Exercise handout — move better, feel better.
Spanish Squat
Squat with a band behind the knees pulling you backward. Reduces patellofemoral joint stress.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Strong strap anchored in front
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec down / 2 sec up, or 30-45 sec holds
Tempo
Step-by-Step Guide
Set up
- Anchor a strong band to a sturdy object at knee height
- Step into the band so it sits behind your knees
- Face the anchor, step back to create tension
No image for this step. Follow the written instruction.
Step 1 of 4
Lean back into the band slightly (it supports your weight)
No image for this step. Follow the written instruction.
Step 2 of 4
Lower into a squat position
No image for this step. Follow the written instruction.
Step 3 of 4
Keep shins relatively vertical
No image for this step. Follow the written instruction.
Step 4 of 4
Push through heels to stand
Breathing
- Inhale as you lower
- Exhale as you stand
Form Cues
- Let the band pull you back - trust it
- Shins stay vertical or close to it
- This feels different than regular squats
- Keep chest up
Common Mistakes to Avoid
- Not trusting the band (leaning forward)
- Band too loose (no support)
- Shins coming too far forward
- Going too deep too soon
Safety Information
Great for patellar tendinopathy and patellofemoral pain. Ensure anchor is secure.
Progressions
Deeper squat, longer holds, add external weight
Regressions
Shallower depth, isometric holds only
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.