Performing leg presses and squats puts strain on the knees, which can often lead to pain, but then most pains have remedies, and for this one, it is 45-second Spanish squats.

This kind of squat targets the lower body, strengthening the quadriceps and keeping pressure off the knees. It is an isometric movement, which means the muscles stay under constant tension without regular movement.

In this squat, one’s body is fixed in a squat position for almost 45 seconds. This sustained tension allows for building quad strength while keeping the knees supported with resistance bands.

2x Ms. Olympia winner, Erin Stern, has also demonstrated how to master this exercise. On June 27, 2025, she posted an Instagram reel demonstrating the technique and captioned “Want better knees and a beautiful quad sweep?

She answered, "Add Spanish squats to your routine! Try them without weight first to get the feel for the exercise, and then add in a goblet-hold squat.” 

Here's a look at the exact ways in which Spanish squats can benefit you:

• Aids knee joint comfort due to less movement.
• Strengthen the patella tendon, which supports knee stability. 
• Using two bands will be equally beneficial for both legs. Using two bands will be equally beneficial for both legs, as it prevents the dominant side from taking over.
• Must add exercise for athletes, weightlifters, runners, and Hyrox participants who are looking to build leg strength while managing knee strain.

What Makes the Spanish Squat Different From the Traditional Squat?

In a traditional squat, one must constantly lower the hips and then drive back to achieve a full range of motion. Although squats build strength, they can increase knee discomfort for those struggling with joint sensitivity.

On the other hand, the Spanish squat allows the body to stay in place rather than constantly moving. With resistance bands placed below the knee, the shins (tibia) are stabilized, which ultimately results in proper knee alignment and reduces unnecessary stress on the knee joint. 

How to master a perfect Spanish squat hold

• Attach one or two resistant bands to a fixed point.
• Step into the band and place it just below the knee.
• Walk slightly so that the band stretches and tension builds in it.
• Perform a regular squat while maintaining a torso upright with a hip-width distance apart. 
• Hold this squat position and try to aim for 45 seconds.

Precautions and limitations

Fitness coach Sam Hopes recommends that those who are performing for the first time need not go into a deep squat. He advises starting with a quarter- or half-squat because it still delivers benefits. 

As both confidence and strength build, you can increase the challenge by holding the position longer or using thicker bands.

Have you ever tried the Spanish squat hold before? If not, are you thinking of performing them anytime soon?

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Written by

Supradeep Dutta

Edited by

Souvik Roy