Spanish Squat - The Anti Knees Over Toes Exercise
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- Опубліковано 28 вер 2024
- Spanish Squat aims to strengthen the quads without irritating the knee. Knees Over toes exercises focus on training the knee into the range that is difficult. The Spanish Squat does the opposite. It is the Anti knees over toes exercise. It tries to keep the knee behind the toe and uses some assistance from bands or straps to further decrease knee pain. Why and when would you use this exercise? Should the spanish squat be thrown in the garbage?
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I love you for giving this complementary exercise to Ben's ATG program. Thank you.
Glad you enjoy it!
Great stuff, every time I search for an exercise I want to learn more and you come on the top of the search, I know you are going to provide some good insights. Thank you.
Awesome, thank you!
I also do them knees over toes. You achieve a sort of leg extension at the end of the rep on top.
I know a few guys who swear this resolved their patellar tendinitis, but I've seen a few guys rupture their ACL doing Spanish squats. After witnessing that, I have a getting up the confidence to attempt these.
rupture ACL! They must have been using pretty heavy loads and bands
@@MovementProjectPT yes, I assume the load was the biggest factor. I've never seen someone rupture their ACL doing bodyweight Spanish squats. In fact, I know an NFL S&C coach who uses Spanish squats to rehab players after ACL reconstruction, so I don't think the movement itself is inherently dangerous, but I suppose anything can lead to injury if you're using an excessive load.
I've always thought this was an interesting movement, but like I said, after seeing someone get injured doing it..... I just have a very hard time getting up the confidence to attempt it myself.
How useful this video is, and how much more useful it would be without the irritating music! Please just trust that we're here for your expertise, not for added noise in our search for recovery. The music does NOT "up the energy." It ups the pain.
I haven't re-watched this video in a while. I must say...you're right. The music is way too loud and distracts from my words big time. I always appreciate these constructive comments. Helps me get better!
It's wonderful that you care. Thank you. It feels at times that the world is just getting noisier and noisier, when what we all need is more focus and peace. Much appreciated.@@MovementProjectPT
@@seanmaclean569thanks for the kind reply! Hope you will consider some of my other content
I agree !
Anyway I can do this without a band?
I can just use a rigid strap? Like nylon webbing?
Rigid strap is actually preferred!
@@MovementProjectPT that's lit. Would this be helpful with medial side tendonitis? I get it in my right knee when it is the rear leg in a lunge position, and also when attempting the atg split squat both in the front and rear position, fully regressed elevated to a high position.
I actually got a weird bruise on my adductor a few inches up from the knee, I think from split squat.
@@Alex-rb5fs Could be any number of things. Have you tried training your adductors? Copenhagen planks are fantastic
I don't remember squat😂
So I’m trying ATG but I’m finding it’s irritating my knee, I’m guessing I need to let my knee heal, I believe I have runners knee cause my knee pain comes and goes through the day depending on position
Be sure to regress as much as possible and skip the ones that are more difficult. You may need to connect with a therapist.
I've done the Spanish squat before, but I had been taught to do it as an isometric, getting down into the squat and then holding there for as long as possible. What are your thoughts on that?
Excellent for tendon loading rehab! Isometric are thought to be beneficial for pain relief as well
is there a way to do this at home? Im not sure what i can wrap the band around
Can i do this with adult Osgood schlatter disease, i dont have knee, but there is bump below my knee near tibial tuberosity, it hurts only if i kneel, or something hits directly over that bump
Its called a spanish squat because in 1681 spanish soldiers would squat down like this in order to achieve a lower position that would put them closer to joe
Where is the articles posted that you refer to in the video?
I just started doing these. Amazing pump...doing leg extensions first then superset with these for 10 to 12 reps....thank me later.
I hold 35 to 45 lbs DBs, but just bodyweight is fantastic.
Glad you like them!
this guy is wonderful, clear and concise. He and Ben could be duo presenters . benefits and contrasts with benefits😂both are the real deal.
Very kind thanks! Glad you found it helpful
nod do the russian squat
I'm not touching that one...
@@MovementProjectPT 🤣🤣🤣
So, I've gotten to the point where I can do full split squats but for some reason the spanish squats hurt my knees
I wouldn't bother with the spanish squats unless something like the split squat is painful in the front of your knee. Sounds like your doing great!!
Great video - how often would you this is needed a week? I have grade three chondromalacia patella
Twice a week is a good starting point for any strengthening. Build to 3 once your tolerance improves
How many reps for the 3 times a week and when do I know to progress to more/other exercises?
Great content by the way, really appreciate this!
Makes it look kinda like a hack squat
Great point, it is similar
Question: I have this shifty feeling in my lower patellar tendon (inner of left knee) when I reach 90 degrees. As if it is moving over my bone/femur cartilage. But I feel no pain or discomfort when doing squats, I can only feel this with my hand over the tendon. Do you think that I should avoid squatting below 90 degrees or does this not matter. Or would strengthening a deeper squat at a very low weight help stimulate the tendons growth? I have been backwards walking a lot, and I do cycle often without any knee pain.
So I'm clear, do you mean you have then feeling when you are doing:
-spanish squats, Knee over toe split squat, or standard squats?
@@MovementProjectPT standard bodyweight squats (no shoes or with). With good foot arch support.
@@JD-59 There are many possibilities. How well your patella glides in all directions is a big factor. If you drive your knee a bit out or a bot in, what difference dos it make (in other words, change angle of the groove for the knee cap to glide)?
@@MovementProjectPT Doesn't seem to change when I reposition my knee when squatting. Maybe a bit less in other positions, but still noticeable. And does make an audible sound (very quiet). But my knee feels fine.
@@JD-59 Joint noise is common but could eventually lead to inflammation if left unchecked. You probably have some soft tissue restriction around the knee that are contributing to the abnormal forces.
is this similar to a "sissy squat?"
It's actually the opposite of a sissy squat. Sissy squat drives the knees way over the toes