The traditional back squat has long been the staple of those who want to crush their quads, but standing under a heavy barbell is not for everyone. Mature gym goers, or anyone with mobility issues, may find that the downward force of carrying a heavy bar across the shoulders leads to stress on the spine. Fortunately, IFBB Pro and physique transformation coach, Tanya Johansen swears by the Spanish squat.
“Try a Spanish squat,” recommends the Bikini Pro competitor. “It fries your quads… when done correctly.”
Here’s what you need to know.
What Is a Spanish Squat and How Do You Do It?
The Spanish squat is a popular movement utilized for rehabbing the knees, but it also pounds the quadriceps, providing the perfect environment for muscle growth. To try it for yourself, stand in front of a cable station or power rack and anchor a resistance band around the support, looping around the back of your knees. You can stand inside a single loop, or loop the band around each knee, as demonstrated by Johansen.
Next, move back a little to make sure there is tension on the band. Now, you should be able to squat by sitting back with the band keeping you upright. Keep your shins vertical, and place emphasis on the quads as you lift and lower your body. “Band behind your knees, sit back into it, stay tall, let your knees come forward,” summarized the coach, who specializes in physiques that are over 40.
The Benefits of the Spanish Squat
Because there is no barbell compressing your body, the Spanish squat can be executed without overloading the back and knee joints. The quads can still be worked hard with no additional weight, and for those looking to improve their range of mobility, Spanish squats are awesome for building knee strength because they rehab the patellar and its related tendons.
“Over 40? Even better reason,” advises the coach of the Spanish squat. “You don’t need a heavy bar on your back to grow your legs. Forget heavy. Make the muscle do the work.” And, for those who use the barbell as a crux for their ego, this IFBB Pro has some real talk. “You’re not in there to impress anyone,” she explained. “You’re in there to make sure your quads earn it.”
To make this move more challenging, you can bring in an isometric hold at the top of the squat, pausing before descending back down. You can also slow down the lowering phase for additional time under tension. Aim for 3 sets of 8 to 12 reps.
“It’s not the weight. It’s the work,” concluded Johansen, who’s own physique is proof positive that training smart can bring serious progress.
To follow Tanya Johansen on Instagram, click here.
