Uploaded July 2026 | Updated September 2026, 2 weeks ago
Quad BURNER... this is a Bar-Braced Spanish Squat. It puts very focused loading directly onto the quads with very little assistance from the glutes.
The Spanish Squat is normally done with a band behind the knees (and attached to solid object on the other end) to support and stabilize the lower leg as you do the exercise. It's actually easy on the knees and is often used as a knee rehab exercise.
This variation is done with your legs braced against a solid bar either in the rack with the bar pushed against the uprights or using a Smith machine bar (hooked on so it doesn't rotate).
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I find this makes it easier to put some good loading on the quads because bands will stretch and give a bit with loading.
Using the bar to brace really locks the lower legs in place and allows you to really overload the quads.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
Quad BURNER... this is a Bar-Braced Spanish Squat. It puts very focused loading directly onto the quads with very little assistance from the glutes.
The Spanish Squat is normally done with a band behind the knees (and attached to solid object on the other end) to support and stabilize the lower leg as you do the exercise. It's actually easy on the knees and is often used as a knee rehab exercise.
This variation is done with your legs braced against a solid bar either in the rack with the bar pushed against the uprights or using a Smith machine bar (hooked on so it doesn't rotate).
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
I find this makes it easier to put some good loading on the quads because bands will stretch and give a bit with loading.
Using the bar to brace really locks the lower legs in place and allows you to really overload the quads.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
