Eccentric Tempo Split Squat
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Dumbbell, Barbell, Bench
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Adductors, Hamstrings, Core
Movement pattern
Split Squat
Training goal
Maximal Strength, Deceleration
Sport
General Athletic Development
Overview
Purpose. Build unilateral eccentric strength and tendon tolerance under heavy load and long time under tension.
How it fits the system. A beginner-level split squat entry in the Strength section, programmed to develop maximal strength, deceleration. Related work in the library: Trap Bar Split Squat and Single-Leg Calf Raise.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Adductors, Hamstrings, Core
Movement pattern
Split Squat
Equipment
Dumbbell, Barbell, Bench
Difficulty
Beginner
How to Perform
1. Set a split stance with the front foot flat and the back foot up on the toes.2. Brace the trunk and keep the torso close to upright.3. Lower over three to five seconds until the back knee is just above the floor.4. Keep the front shin quiet and the weight through the middle of the front foot.5. Drive through the front foot to stand at a normal speed, then reset the tempo.
Coaching Cues
Four seconds down, no bounce; front shin travels forward under control; rear hip stays long; drive the front foot through the floor to stand.
Common Mistakes
Using load the athlete cannot control for the full tempo; letting the front heel lift; rushing the last third of the descent, which is the part that matters.
Progressions & Regressions
Progressions
rear-foot-elevated variation, then heavier load with the same tempo, then eccentric-overload with a partner or accommodating resistance.
Regressions
bodyweight split squat with the same tempo; supported split squat holding a rack.
When to Use It
When to use
in the strength block, 2 to 3 days from competition.
When not to use
the day before a match, or as a replacement for high-velocity braking work.
Programming
3 to 4 sets of 5 to 8 repetitions per leg with a 3 to 5 second eccentric.
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