Eccentryx / Exercise Atlas / legs
Spanish squat (band, knee-over-toe)
Loop band at shin height, step back, squat with shins vertical against band.
Muscles
- Primary
- quads
- Supporting
- VMO, knee stability
Mechanics
- Pattern
- squat
- Equipment
- bands
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quads load through full range; band keeps shins vertical and knees tracking.
- Progression
- Add weight vest or hold DB goblet position.
- Regression
- Shallow range with a thicker band for more support.
Watch for
- Letting band pull knees inward
- Rising onto toes mid-squat
- Leaning torso too far forward
Substitutions
- Wall sit
- Leg extension