Performing Spanish squats as static holds (5 sets of 45 seconds) can provide instant relief from knee discomfort related to the patellar tendon. This exercise also serves as a diagnostic tool: if the discomfort decreases immediately following the holds, the source is indeed the tendon; if nothing changes, the issue is more likely a movement deficit in the ankle or hip.

noli's read

The use of the Spanish squat in a static position to soothe knee discomfort is based on highly interesting field data. A benchmark crossover study, conducted by Ebonie Rio in 2015, confirms that these static (isometric) holds allow for an immediate, short-term reduction in patellar tendon sensitivity. However, a meta-analysis of controlled trials performed by Clifford and his team in 2020 qualifies this finding by showing that static exercise is not systematically superior to slow, dynamic resistance training, with the effect varying significantly from one individual to another. Regarding the use of this squat as a diagnostic tool to isolate the cause of discomfort, this method relies primarily on the opinions of sports and strength conditioning experts, without validation by formal scientific studies to date. It is, nevertheless, an excellent joint preparation routine that allows for gently warming up the area before moving on to progressive strengthening movements.

the sources

No named source held this one up — that absence is part of the verdict.