Eccentric Squat
Primary
Quadriceps
Secondary
Glutes, Hamstrings, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Squat
Eccentric Squat
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Eccentric squats emphasize a very slow lowering phase—typically 5-8 seconds down—while driving up at normal speed. This loading pattern creates significant muscle damage in the quads and teaches precise motor control throughout the descent. Eccentric training builds strength across every inch of the movement while requiring substantially less weight than regular squats.
When to use it
Use for muscle building and improving control.
Who it's for
Intermediate lifters wanting technique work.
The magic happens when you resist the urge to speed up. Most lifters unconsciously accelerate through the hardest parts of the descent. Mentally commit to the same speed from unracking to the hole—it should feel uncomfortably slow.
Eccentric Squat — targeted muscles
Browse all quadriceps exercises
Also targets: Glutes, Hamstrings, Core
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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.
When to Use the Eccentric Squat
Use eccentric squats during rehabilitation, when learning proper squat mechanics, or during hypertrophy phases for maximum muscle breakdown. Program them early in training blocks before intensity increases. They pair well with explosive movements to train both ends of the force-velocity spectrum.
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
Frequently Asked Questions About the Eccentric Squat
The Eccentric Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Eccentric Squat include Hamstrings, Core, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Eccentric Squat is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting technique work. Focus on proper technique and consider starting with easier variations.
For the Eccentric Squat, the recommended approach depends on your goals. 3-4 sets of 5-8 reps. Rest 2min. For strength, use 4-6 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-12 reps.
The Eccentric Squat typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Eccentric Squat include: Tempo Squat, Pause Squat. These exercises target similar muscle groups as the Eccentric Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use less weight than normal.
- Focus on the slow descent.
- Have safety bars set up.