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Eccentric Leg Exercise Workouts For Advanced Lifters

Last updated: May 14, 2022

Eccentric leg exercise workouts improve muscular strength and size. This is why advanced lifters tend to incorporate eccentric training into their routines. And if you're an experienced lifter who hasn't started adding eccentric workouts to your leg days, you should start now.

In this article, we'll discuss:

Keep reading to learn more about eccentric leg exercises for advanced lifters!

What Is An Eccentric Workout?

Eccentric exercise is any type of physical activity that causes your muscles to lengthen under load. This could be anything from lowering a weight during a curl to running downhill. In each case, your muscles are working to control the movement and prevent the weight from pulling your limbs away from your body.

An eccentric workout incorporates multiple sets of eccentric exercises into a training session for the ultimate strength training routine.

Eccentric exercise is any type of physical activity that causes your muscles to lengthen under load. This could be anything from lowering a weight during a curl to running downhill. In each case, your muscles are working to control the movement and prevent the weight from pulling your limbs away from your body.

Why You Should Do Eccentric Leg Exercises

leg exercise workoutsThere are several reasons why you should add eccentric leg exercises to your routine. First, they're an excellent way to build strength. If your goal is to get stronger legs, eccentric exercises should be a staple in your workout routine.

Second, eccentric leg exercises are also great for muscle growth. Eccentric exercise leads to more muscle damage and inflammation than other types of exercise. This increased muscle damage stimulates muscle growth, so eccentric leg exercises can help you build bigger, stronger legs.

Third, eccentric leg exercises are beneficial for joint health. When you lower a weight slowly, your joints have more time to adjust to the load. This can help prevent joint pain and improve joint health in the long run.

Fourth, eccentric leg exercises can also help you improve your athletic performance. When you train your muscles to work eccentrically, they become better at absorbing force. This can help you run faster, jump higher, and lift heavier weights.

Finally, eccentric leg exercises are great for preventing injuries. By training your muscles to become better at absorbing force, they'll be able to protect your joints and ligaments from injury during high-impact activities like running and jumping.

Best Eccentric Leg Workouts for Advanced Lifters

Now that we've discussed the benefits of eccentric leg exercises, let's take a look at some of the best workouts for advanced lifters.

Calisthenics Leg Exercises

Calisthenics leg exercises are a great way to build strength and muscle without lifting weights. These exercises typically involve bodyweight movements. To make these exercises more challenging, you can add resistance by wearing a weighted vest or holding dumbbells.

Here are some of the best calisthenics leg exercises that utilize eccentric movements:

  • Squats: Lower yourself slowly on the way down and explode up as quickly as possible.
  • Lunges: Step forward and lower yourself slowly on the way down.
  • Step-ups: Step up onto a box or bench and lower yourself slowly on the way down.
  • Plyometric exercises: These are explosive movements that can help you build power and improve your athletic performance. Examples of plyometric exercises include P90X, box jumps, jump squats, and power cleans.

Kettlebell Leg Exercises

Kettlebells are an easy and effective way to add resistance to your leg exercises. These exercises typically involve swinging the kettlebell between your legs or holding it in front of your body.

Here are some of the best kettlebell leg exercises that utilize eccentric movements:

  • Swinging squats: Squat down and swing the kettlebell between your legs slowly. Stand up and repeat.
  • Lunge presses: Step forward and lower yourself into a lunge. Press the kettlebell overhead and repeat.
  • RDLs: Bend forward at the hips and lower the kettlebell down your leg. Reverse the movement and repeat.
  • Snatch: Squat down and swing the kettlebell between your legs. As you stand up, explosively extend your hips and pull the kettlebell up to your shoulder.

Bowed Legs Exercises

If you have bowed legs, you may want to try exercises that target the muscles on the back of your legs. These exercises typically involve bending your knees and hips while keeping your back straight.

Here are some of the best exercises for bowed legs that utilize eccentric movements:

  • Good mornings: Hold a weight in front of your chest and bend forward at the hips. Lower the weight down your leg and repeat.
  • Reverse lunges: Step backward and lower yourself into a lunge. Repeat.
  • Hamstring curls: Lie on your back and curl a weight up towards your butt. Lower the weight back down and repeat.

A note of caution: If you have any injuries or medical conditions, please consult your doctor before starting any new exercise program.

Leg Exercises Equipment

Using equipment during an eccentric leg day can help you target specific muscle groups more effectively. Here are some of the best pieces of equipment to use during leg exercises:

  • Weighted vest: Wearing a weighted vest will add resistance to your bodyweight exercises.
  • Dumbbells: Holding dumbbells during exercises like lunges and step-ups will add resistance and make the exercises more challenging.
  • Kettlebells: Kettlebells are a great way to add resistance to your exercises. They can also be used for explosive movements like swings and snatches.
  • Exercise bands: Banded exercises are a great way to add resistance to your exercises without using weights. Wear a band around the middle of your thighs during squats and lunges to get an extra challenge.
  • Ankle weights: Wearing ankle weights will increase the resistance of movements like leg lifts and kicks.
  • Medicine ball: A medicine ball can be used for a variety of exercises, including Russian twists, sit-ups, and overhead throws.

FAQs

Are eccentric exercises better for hypertrophy?

Yes, eccentric exercises are a great way to build muscle. They are especially effective for targeting the muscles on the back of your legs, such as the hamstrings and glutes.

Can you build muscle with eccentric exercises?

Absolutely! Eccentric exercises work to build muscle by breaking down the muscle fibers and then repairing them stronger than before. This results in increased muscle size and strength.

What are good eccentric exercises for runners?

Some good eccentric exercises for runners include downhill running, stair descent, and resisted sprints. These exercises can help improve your running economy and prevent injuries.

Now that you know some of the best leg exercises for advanced lifters, it’s time to put them into action. Remember to focus on quality over quantity and to control the eccentric (lowering) phase of the exercise. This will help you build strength and avoid injury. Happy lifting!


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