Squat exxentric

Purpose of the exercise

Aims to improve eccentric strength and load capacity of the quadriceps, glutes and hamstrings, with additional activation of the core. Improves deceleration ability, tendon and muscle adaptation and control in knee flexion. Highly effective for increasing tissue tolerance and preparing for high forces during sporting movements such as jumping, landing and deceleration.

Supplies

• Eccentric squat machine

• Flat surface

• Resistance set correctly according to target and load capacity

Starting position

1. Position yourself correctly in the eccentric squat machine

2. Feet shoulder-width apart, turned slightly outwards

3. Weight evenly distributed over midfoot and heels

4. Torso upright and core tightened

5. Shoulders relaxed and look ahead

Implementation

1. Start from the upper squat position

2. Let the machine build up eccentric resistance

3. Sink slowly and in a controlled manner through hips and knees

4. Keep knees in line with toes

5. Maintain a neutral back position

6. Actively brake the movement to the desired depth

7. Have the machine supported when rising

8. Stabilise completely at the top before restarting

Points of interest

✓ Move in a controlled manner during the downward phase
✓ Keep knees stable and prevent valgus
✓ Core actively tightened throughout movement
✓ Breathe calmly and controlled
✓ Focus on quality and control

✗ Sinking into the lower position
✗ Loss of trunk stability
✗ Too deep squat without technical control
✗ Compensations through lower back or ankles
✗ Excessive eccentric load without preparation

When this exercise?

Squat on an eccentric machine is mainly used in performance training and in (sports) rehabilitation to increase eccentric strength and load capacity of the lower body. The exercise is particularly suitable for athletes who need to absorb high braking forces, such as when landing, decelerating and changing direction. In addition, this exercise is used to purposefully prepare muscle and tendon tissue for intensive sports loading.

Because of the high eccentric load, this exercise is especially suitable for athletes with a good strength base and movement control. In rehabilitation programmes, the exercise is often applied at an advanced stage. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the training is safe and tailored to individual load capacity, symptoms and recovery status.