The traditional back squat is a staple for building strong quadriceps, but it is not suitable for everyone, particularly those with mobility issues or mature gym-goers. The downward force of a heavy barbell can put stress on the spine.
IFBB Pro and physique transformation coach, Tanya Johansen, swears by the Spanish squat as an alternative. “Try a Spanish squat,” recommends the Bikini Pro competitor. “It fries your quads… when done correctly.” Here’s what you need to know.
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 perform the exercise, stand in front of a cable station or power rack and anchor a resistance band around the support, looping it around the back of your knees.
Next, move back to create tension on the band, then squat by sitting back with the band keeping you upright. Keep your shins vertical and focus on your quads as you lift and lower your body. Johansen summarizes the movement: “Band behind your knees, sit back into it, stay tall, let your knees come forward.”
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The Spanish squat has several benefits, including not overloading the back and knee joints. The quads can still be worked hard with no additional weight, making it an excellent option for those looking to improve their range of mobility. The exercise is also beneficial for building knee strength, as it rehabs the patellar and its related tendons.
Johansen advises that age is not a barrier to using the Spanish squat. “Over 40? Even better reason,” she says. “You don’t need a heavy bar on your back to grow your legs.”
To make the exercise more challenging, you can add an isometric hold at the top of the squat or slow down the lowering phase. Aim for 3 sets of 8 to 12 reps. As Johansen concludes, “It’s not the weight. It’s the work.” Her own physique is proof that training smart can bring significant progress, and the Spanish squat is an effective way to build strong quadriceps without using a barbell.
