Spanish Squat with a Single Dumbbell
Knee-friendly squat variation that heavily loads the quads while reducing shear force.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: quads. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~36 kcal |
How to do it
- Secure a band or strap behind the knees and hold a single dumbbell in a goblet position.
- Sit back into a squat while the band pulls the knees forward.
- Drive through the mid-foot to stand.
- Keep the torso upright and core braced.
- Repeat for desired reps.
Equipment
- Dumbbells
- Resistance Band or Strap
Coaching tips
Benefits
Knee-friendly squat variation that heavily loads the quads while reducing shear force.
Common mistakes
Avoid letting the knees cave or losing the upright torso.
Make it harder
Increase dumbbell weight or add a pause.
Make it easier
Perform without the dumbbell.
Breathing
Inhale as you descend, exhale as you stand.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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