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VIDEO DEMO

Goblet-loaded Spanish squat

Progression of Spanish Squat Isometric

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

PROGRESSION · HOW TO DO IT

Goblet-loaded Spanish squat

These steps are written specifically for the Goblet-loaded Spanish squat. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet-loaded Spanish squat. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Hold one steady depth with the quads working, then use the strap to help you stand when the time ends. Hold the same depth without shifting.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

KNEES & QUADS / 67

Control rangeIsometric

Goblet-loaded Spanish squat

Sets: 3–5 · Time: 20–45 seconds

Goblet-loaded Spanish squat is a progression 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.