Spanish Squat

How to do it

1. Anchor a thick resistance band or squat strap at roughly knee height to a rack or sturdy post.
2. Step both legs through the loop so the band sits behind both knees, then walk backward until the band is taut.
3. Stand with feet shoulder-width apart, torso upright, and let the band take some of your bodyweight as you lean back slightly against it.
4. Sit back and down, letting your shins travel forward past your toes while keeping your torso and shins roughly parallel, until your knees reach about 90 degrees.
5. Hold this bottom position, keeping tension on the band and weight through the whole foot.
6. Hold for the prescribed time, then drive back up to standing by extending the knees while keeping the backward lean against the band.

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