The Spanish squat (a squat performed while leaning backward with the help of an elastic band anchored in front of you) is a particularly effective option for relieving tension and discomfort in the knee tendon.

noli's read

This approach is based on solid scientific foundations. Work led by researcher Ebonie Rio (notably a 2019 follow-up study published in the Clinical Journal of Sport Medicine) shows that static exercises like the Spanish squat offer rapid relief of discomfort for athletes with sensitive knee tendons. Mechanically, this movement allows for intense engagement of the thigh muscles while applying useful tension to the tendon. It also limits direct pressure on the knee joint thanks to the very vertical positioning of the shins. However, while this immediate relief is well-validated, long-term durable reconstruction of the tendon generally requires progressive strengthening that is heavier than simple work with a light elastic band. The creator demonstrates excellent scientific rigor by nuancing their statement: they clearly specify that this movement is specific to tendon sensitivities and is not suitable for all forms of knee discomfort.

the sources

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