This document discusses the Spanish squat exercise, which involves attaching a resistance band around the back of the knee and performing a squat. It activates the quadriceps muscles while reducing stress on the knees. This makes it beneficial for injuries like patellofemoral pain syndrome and patellar tendinopathy. Research shows it generates greater activity in the quadriceps muscles compared to regular squats.
This document discusses the Spanish squat exercise, which involves attaching a resistance band around the back of the knee and performing a squat. It activates the quadriceps muscles while reducing stress on the knees. This makes it beneficial for injuries like patellofemoral pain syndrome and patellar tendinopathy. Research shows it generates greater activity in the quadriceps muscles compared to regular squats.
This document discusses the Spanish squat exercise, which involves attaching a resistance band around the back of the knee and performing a squat. It activates the quadriceps muscles while reducing stress on the knees. This makes it beneficial for injuries like patellofemoral pain syndrome and patellar tendinopathy. Research shows it generates greater activity in the quadriceps muscles compared to regular squats.
This document discusses the Spanish squat exercise, which involves attaching a resistance band around the back of the knee and performing a squat. It activates the quadriceps muscles while reducing stress on the knees. This makes it beneficial for injuries like patellofemoral pain syndrome and patellar tendinopathy. Research shows it generates greater activity in the quadriceps muscles compared to regular squats.
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SPANISH SQUAT
By: Justin O’Dowd
► Squat variation similar to a wall sit ► Involves a resistance band or strap around the posterior knee/upper calf attached to a secure fixing ► Allows you to sit back into the squat while the shins remain vertical ► Shifts center of gravity posteriorly ► Can perform with bodyweight or as weighted exercise
WHAT ARE THEY?
Adds load to quads without increased pressure on knee Analgesic effect Load on tendon from the quadriceps contraction inhibits pain signal to brain When nerve signal is interrupted, patient won’t feel pain when loading the tendon Eventually, able to perform squat/lunge without pain Decreases muscle inhibition Great in-season exercise Strengthening + Rehabilitation Decreases stress on back Discourages knee valgus Band tension Encourages slow tempo Hard to do quickly due to instability
BENEFITS? INJURIES?
Patellofemoral Pain Syndrome
Patellar tendinopathy
• Tendon healing • Loads patellar tendon
Quadriceps strain Attach a thick resistance band/strap to a sturdy, immovable object (Squat rack, cable column, etc.) Place the band around the posterior knee/upper calves Step back until there is enough tension in the band Lower into a squat (“wall sit” position) where the back and shins are vertical, and knee is flexed to about 70-90 degrees Hold this position isometrically or repeat for repetitions When rising from the squat, drive up through the heels for proper balance
Goal: 3-5 reps x 45 second holds. 1-to-2-minute rest between reps
Often performed at beginning of rehab session Studies suggest there is an analgesic effect on the tendon for up to 1 hour following exercise
HOW ARE THEY PERFORMED?
RESEARCH?
Study done by Lee et al. investigated muscle activation of general squat (GS), wall squat (WS), and Spanish squat (SS) Rectus femoris (RF), vastus lateralis (VL), vastus medialis (VM), biceps femoris (BF), semitendinosus (ST), semimembranosus (SM) Results showed there was greater muscle activity in the RF and VL when performing the SS compared to GS and WS VM, BF, ST, SM did not show significant difference https://fitnessdrum.com/spanish-squats/ https://www.ace-pt.org/anterior-knee-pain-spanish-squat/ Lee, JH., Kim, S., Heo, J. et al. Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. BMC Sports Sci Med Rehabil 14, 12 (2022). https://doi.org/10.1186/s13102-022-00404-6
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