The Spanish Squat is a variation of the traditional squat exercise that targets the quadriceps, glutes, and calf muscles.
How to perform
To perform the Spanish Squat:1. Start by standing with your feet shoulder-width apart and toes pointed slightly outward.
2. Hold a dumbbell or kettlebell in front of your chest with both hands.
3. Lower your body down into a squat position, keeping your back straight and chest lifted.
4. As you lower into the squat, lift your heels off the ground so that you are balancing on the balls of your feet.
5. Hold the squat position for a few seconds, then push through your heels to rise back up to the starting position.
6. Repeat for the desired number of reps.
7. Remember to engage your core muscles throughout the exercise to maintain stability and prevent injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.
Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.