I'm a personal trainer: Why you should sit in a Spanish squat for 45 seconds to build strength without knee pain (it feels better than any stretch)

Woman outdoors in outside gym performing a bodyweight squat with arms outstretched.

You can build stronger quads and knees by switching up your squat style, and you only need one of the best resistance bands (or two) to do it. The Spanish squat is an absolute game-changer if you want to squat pain-free, and you'll develop leg and glute strength as a result.

While it is a certified leg-torcher, it's also great for mobility, too, making it one of my favorite moves for clients to try this year for greater quad strength and pain-free knees. Read on to find out how to do the exercise, plus some of the benefits.