28-Day Lean Meal Plan

With the right plan and discipline, significant muscular definition can be achieved in just 28 days.

Erin Stern’s Staple Quad Exercise: The Spanish Squat

Erin Stern—two-time Olympia Figure champion and renowned fitness coach—prioritizes sharing evidence-based exercises with her audience. In a recent Instagram post, the Florida-based expert revealed her go-to movement for building robust quadriceps: the Spanish Squat. She also provided a detailed, step-by-step breakdown of its execution for her 370,000 followers.

Why the Spanish Squat Works

"Seeking improved knee health and a well-defined quad sweep? Integrate Spanish Squats into your routine," Stern advised. As a 2010 and 2012 Olympia titleholder, her endorsement carries weight—and for good reason:

The Spanish Squat is a targeted quadriceps isolation exercise that uses a resistance band to minimize knee and hip strain while maximizing muscle engagement. It specifically activates the:

• Vastus medialis: The inner thigh muscle just above the knee (critical for knee stability and a "full" quad appearance).

• Vastus lateralis: The outer thigh muscle approximately halfway up the femur (key for achieving Stern’s signature "quad sweep").

Step-by-Step Execution

Stern’s demonstration (using a cable station for band attachment) outlined the following protocol:

1. Band Setup: Secure a 30–50-pound resistance band around a stable, knee-height structure (e.g., a cable station).

2. Band Placement: Face the structure, step inside the band, and reverse until tension is felt. Position feet wider than shoulder-width apart to tighten the band, which should rest behind your knees.

3. Weight Grip: Grab an upright dumbbell by its top edge and lift it to chest height (this adds stability without overloading the joints).

Critical Form and Warm-Up Tips

Before performing full reps, Stern emphasized warming up to prevent injury and optimize muscle activation:

"Complete a few partial reps to activate the quadriceps and assess band tension."

For full repetitions:

• Squat Phase: Lower into a squat while keeping the dumbbell at chest height. Maintain an upright chest to preserve proper posture and avoid compensatory movements.

• Ascent Phase: As you stand up, actively press your knees against the band—this intensifies quad engagement.

"This will maximize quadriceps activation and induce the desired muscular burn," Stern noted.

Programming for Muscle Growth

For optimal hypertrophy (muscle growth), Stern recommends:

• Sets/Reps: 3 sets of 10–12 repetitions.

• Progression: Start with a light dumbbell (or bodyweight) and gradually increase resistance over time to keep challenging the muscles.

This exercise—when paired with a structured nutrition plan (like the 28-Day Lean Meal Plan)—is a powerful tool for building the lean, defined legs Stern is known for.