Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Basketball

Spanish Squat

BandIsolationEasy to learn
Front
Back
Primary

Works

Quads

You need

Bands, Squat rack

How to do itPictures · 3 steps
1Start
2Bottom
Main muscles
  1. 1Heavy band behind your knees, anchored in front
  2. 2Sit back with shins vertical
  3. 3Hold at the depth you can tolerate

Most common mistake

Letting the knees drift forward and off the band.

Watch a demo
C
For basketball
#22 of 27
See the full list →
Research
53
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 53
TransferFair
Injury protectionStrong
PracticalityStrong

A common tool for managing jumper’s knee.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • SLateral BoundBodyweight
  • ASingle-Leg Calf RaiseDumbbell

Takes

None yet
needed to post
280