Eccentric Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
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A multi-joint movement that builds overall strength, the Eccentric Squat targets your quadriceps through a squat pattern movement pattern. Use for muscle building and improving control.
Everything You Need to Know About the Eccentric Squat
The Eccentric Squat is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for muscle building and improving control. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting technique work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Eccentric Squat — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Eccentric Squat?
- 1
Set up as for a regular barbell squat.
- 2
Lower very slowly over 5-8 seconds.
- 3
Control the descent throughout.
- 4
Reach the bottom position.
- 5
Drive up at normal speed.
- 6
Reset and repeat with the slow lowering.
What are the best tips for the Eccentric Squat?
The slow eccentric builds muscle and control.
Use lighter weight than regular squats.
Count the seconds during the descent.
Focus on maintaining tension throughout.
Common Eccentric Squat mistakes
Lowering too quickly.
Squatting patterns like the Eccentric Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Using too much weight.
Loading more weight than you can control on the Eccentric Squat forces compensatory movement patterns that bypass your Quadriceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Losing form during slow descent.
Squatting patterns like the Eccentric Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Not counting the tempo.
Squatting patterns like the Eccentric Squat load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Eccentric Squat — who it's best for
Intermediate lifters wanting technique work.
How to Program the Eccentric Squat
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 2min.
What are good alternatives to the Eccentric Squat?
Other Variations
- Super Slow Squat
- Eccentric Only Squat
- Eccentric Goblet Squat
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Eccentric Squat — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use less weight than normal.
- Focus on the slow descent.
- Have safety bars set up.