TIERS
ExploreTrainFeed
TIERS

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

Squat rack / power rack setup →Resistance bands setup →
How to do itPicture · 3 steps
  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
#21 of 24
See the full list →
Research
53
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 53
Transfer · 45%2/5
Injury protection · 30%4/5
Practicality · 25%4/5

A common tool for managing jumper’s knee.

How scores work

Machine taken? Swap to

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

Takes

None yet
Free account needed to post
280