Eccentric squat exercise
To perform the eccentric squat, start by standing with your feet shoulder-width apart.
Slowly lower hips back and down for 4 - 6 seconds, keeping knees in line with toes.
Stop at the bottom, then lift back up to normal.
Eccentric push-ups
Start in a plank position with your hands under your shoulders.
Slowly lower your chest to the floor (4 - 6 seconds), keeping your abs tight.
Push your body back up to the starting position.
Eccentric pull up exercise
First, start at the top of the bar.
Slowly lower yourself down for 4 - 6 seconds until your arms are fully extended.
Repeat steps.
Eccentric deadlift exercise
To perform the eccentric deadlift, start by standing with a barbell or dumbbell at thigh level.
Lower the weight slowly while keeping your back straight and your abs tight.
Stop when the bar touches your shins, then return to a normal standing position.
Eccentric step down exercise
Stand on the ladder with one leg dangling.
Slowly lower the other leg to the floor over 4 - 6 seconds.
Return to starting position and repeat the movement 10 times.
