VIDEO DEMO
Full Spanish squat hold
Regression of Spanish Squat Isometric
REGRESSION · HOW TO DO IT
Full Spanish squat hold
These steps are written specifically for the Full Spanish squat hold. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Full Spanish squat hold. Loop a heavy strap behind both knees and anchor it securely. Step back until the strap is tight.
- 02Move the pattern
Build tension in the Full Spanish squat hold position and keep breathing while the joint angles stay still. Let the strap support the knees.
- 03Match the demand
Build tension gradually and hold the position without changing the joint angle.
- 04Finish with control
Keep the Full Spanish squat hold position steady for the prescribed time, then ease out of it without suddenly dropping the tension.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 67
Full Spanish squat hold
Sets: 3–5 · Time: 20–45 seconds
Full Spanish squat hold is a regression of Spanish Squat Isometric. Use the written card above for its exact setup and execution.
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.