[hlnx1]

Eccentric contractions happen when a muscle lengthens under load, such as the lowering phase of a squat or running downhill. Muscles can produce more force eccentrically than concentrically, which makes this a powerful but demanding training tool.

• Eccentric work is a strong stimulus for strength and for structural changes such as fascicle length in some muscles
• Nordic hamstring curls and slow lowering phases are common examples
• Unaccustomed eccentric work causes a lot of delayed-onset muscle soreness; the “repeated bout effect” means soreness drops sharply after a few exposures
• Eccentric exercises are widely used in tendon rehabilitation programmes

Related: muscle damage and repair and eccentric leg strength in alpine skiing.

Have you used eccentric-focused training, and how did your legs react?

[hlnx1]

An easy way to add eccentric emphasis: lower the weight over 3-4 seconds on squats or split squats, then lift normally. Start with fewer sets than usual because soreness will be higher at first.

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