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VIDEO DEMO

Spanish Squat Isometric

YouTube · The Knee ResourceSpanish Squats - Isometric Exercise for Patellar TendinopathyWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Spanish Squat Isometric

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Loop a heavy strap behind both knees and anchor it securely. Step back until the strap is tight.

  2. 02
    Move

    Sit down and slightly back into a squat while keeping the shins fairly upright and torso tall.

  3. 03
    Finish

    Hold one steady depth with the quads working, then use the strap to help you stand when the time ends.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

KNEES & QUADS / 67

Control rangeIsometric

Spanish Squat Isometric

Sets: 3–5 · Time: 20–45 seconds

Hold a fixed squat position and make the quads work without chasing more depth.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The strap supports the knees as you sit back into a tall, quad-loaded position. It gives you a clear place to build force and time under tension before adding speed or deeper movement.