Kenny Croxdale
Level 7 Valued Member
Spanish Squat
mirafit.co.uk
This version of squats involves a Resistance Band being looped around a central anchor such as on a power rack and the open loops around the back of each leg.
...Greater quad activation. This quad activation is further increased towards the top of the squat as you need to push back into the band to complete the squat.
By keeping the tibia more vertical, the tendons around the knee joint don’t stretch as much and therefore you experience less strain around the knees.
The Spanish squat uses resistance bands that pull on the back of the calves while the Sissy squat bench pulls on the anterior tibialis. This small difference results in the anterior tibialis tightening which compresses the knee more than the Spanish squat does, making the Spanish squat a better choice if knee strain is a concern.
Your torso should be in an upright position and try to keep your tibia as vertical as possible.
Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises
Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises - BMC Sports Science, Medicine and Rehabilitation
Acronyms: [general squat (GS), wall squat (WS), and Spanish squat (SS)]
Rectus Femoris (RF), Vastus Lateralis (VL),
Conclusions
...Results from the current study, SS exhibited greater muscle activation on RF and VL compared to GS and WS, it could be a potential option to include SS for prescribing exercise or designing rehabilitation programs.
Dr Mark Surdyka
Spanish Squats
The list of different squat versions is long, but do you have Spanish Squats on the list? They have fantastic training benefits!
This version of squats involves a Resistance Band being looped around a central anchor such as on a power rack and the open loops around the back of each leg.
...Greater quad activation. This quad activation is further increased towards the top of the squat as you need to push back into the band to complete the squat.
By keeping the tibia more vertical, the tendons around the knee joint don’t stretch as much and therefore you experience less strain around the knees.
The Spanish squat uses resistance bands that pull on the back of the calves while the Sissy squat bench pulls on the anterior tibialis. This small difference results in the anterior tibialis tightening which compresses the knee more than the Spanish squat does, making the Spanish squat a better choice if knee strain is a concern.
Your torso should be in an upright position and try to keep your tibia as vertical as possible.
Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises
Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises - BMC Sports Science, Medicine and Rehabilitation
Acronyms: [general squat (GS), wall squat (WS), and Spanish squat (SS)]
Rectus Femoris (RF), Vastus Lateralis (VL),
Conclusions
...Results from the current study, SS exhibited greater muscle activation on RF and VL compared to GS and WS, it could be a potential option to include SS for prescribing exercise or designing rehabilitation programs.
Dr Mark Surdyka
