Spanish squats use a resistance band looped behind your knee to strengthen the patellar tendon and quadriceps. Lower into a split-leg lunge only as far as pain allows, keep your torso vertical, and repeat. The band pulls your knee backward while you work, building strength through controlled resistance.
One of the best movements for your knee to regain strength in the patella tendon and the quad is a Spanish squat or a Spanish lunge like we're going to do right now. Band the back of your knee that you're going to work on with a heavy, heavy band so that you can feel it pulling you back and forwards. You should have enough pressure that as you move your leg back, you feel resistance. Then you're going to move into a split leg lunge. From here, you're going to lower and then pause. Where you are pain-free. You don't want to lower past that into here where you have pain. You're going to lower where you're pain-free and hold and then repeat. I'm also dropping straight down. I'm not moving forward or backwards, just straight down like so.
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