Squats are pretty great for healthy ageing, with full-body benefits that can improve function and mobility. But they can prove painful and risky for people with sore knees, especially if your form’s not perfect.Enter: Spanish squats, the resistance band-assisted move that David Candy, an orthopaedic physical therapist, told his YouTube fans can help to strengthen your quads without placing as much strain on your knees.How can I do a Spanish squat? First, you need to wrap a resistance band around a sturdy, knee-height object. The heavier, the better. It needs to be able to take your body weight as well as the added pressure of the movement.Make sure the band isn’t twisted. Then, step into the band and plant your feet on the ground, ready for a squat. Place the band around the back of your knees, facing the object the band is wrapped around.“Shuffle” backwards until you feel some tension from the resistance band, physiotherapy group LMC Physio said.“Almost like it wants to pull me forwards a little bit.” With your back straight, slowly descend into a squat for about three seconds. When you’ve reached a depth you’re comfortable with, hold the position for about two seconds. Then power yourself up straight through your legs – this should take about one second. It’s a “very knee-friendly squat”, LMC Physio added, because it means the stretch of the band takes on some of the strain your knee joints would otherwise have to bear.How else can I make squats easier for sore knees? Per the Arthritis Foundation, “wall squats”, which involve placing your back flat against a wall as you lower yourself down, can also help your knees. That’s partly because some people with sore knees tend to lean too far forward as they squat. The NHS also recommends a “mini squat” for those with arthritic knees, which involves a very small dip in the knees (no more than 45 degrees) while holding onto the back of a chair; this, too, focuses on a straight back.“If done correctly, squatting is well tolerated by people with osteoarthritis of the knees,” physical therapist and clinical coordinator of the arthritis and osteoporosis programs at the Duke Centre for Living, Cynthia Harrell, told the Arthritis Foundation.Related…I Tried ‘Retro Walking’, And My Knees Have Never Felt BetterAsk A GP: Is Incline Walking Or Running Actually Better For Your Heart Health?What does it mean if you get winded walking up the stairs? HuffPost UK – Athena2 – All Entries (Public) Read More