If you’re struggling with knee pain—especially related to issues like patellar tendinopathy (jumper’s knee), patellofemoral pain syndrome, or general weakness around the joint—the Spanish Squat might be a game-changer for your rehab routine.
Unlike traditional squats, the Spanish Squat uses a resistance band looped behind the knees and anchored in front of you, allowing you to lean back into the movement. This upright posture reduces strain on the knees while still strengthening the quadriceps, which are key muscles for stabilizing the knee joint and loading the quad and patellar tendons. By isolating and strengthening these muscles without overloading the joint, the Spanish Squat can help relieve pain and improve function over time.
Another advantage of the Spanish Squat is how accessible it is—you don’t need a gym full of equipment to get started. Just a sturdy resistance band and a secure anchor point are enough. Research and anecdotal evidence both support its effectiveness in rehab and injury prevention programs. Incorporating this movement a few times a week—under proper form and guidance—can build strength, reduce discomfort, and improve your overall knee stability.
Our clinicians at MEND Boulder and Lafayette are highly trained to diagnose and treat knee issues in a natural manner without injections, medications, and other unnecessary medical interventions. We would love to help you solve your knee pain!
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Vang C, Niznik A. The Effectiveness of Isometric Contractions Compared With Isotonic Contractions in Reducing Pain For In-Season Athletes With Patellar Tendinopathy. J Sport Rehabil. 2020 Oct 12;30(3):512-515.
Basas C, Ito N, Grävare Silbernagel K, Reyes-Gil F, Basas Á. The Basas Spanish Squat: Superimposition of Electrical Stimulation to Optimize Patellar Tendon Strain: A Case Series. Int J Sports Phys Ther. 2023 Dec 1;18(6):1299-1307.