Understanding the 'Negative' in Squats
Every exercise has two main phases. The 'concentric' phase is when the muscle shortens to create movement, like when you push up from the bottom of a squat. The 'eccentric' phase is when the muscle lengthens under tension to control force—this is the 'negative'
part of the motion. [1, 26] In a slow negative eccentric squat, you intentionally focus on the descent, lowering your body in a slow, controlled manner over several seconds. [15] This phase is often overlooked but holds immense potential. Your muscles can actually handle significantly more load during the eccentric phase than the concentric one, making it a powerful stimulus for adaptation. [3, 8]
The Science of Building Power and Strength
Slowing down the descent of a squat dramatically increases the 'time under tension' for your leg muscles, including the quads, hamstrings, and glutes. [11, 13] This extended tension creates more micro-trauma in the muscle fibers, which is a key trigger for repair and growth, leading to increases in both muscle size (hypertrophy) and strength. [8, 23, 25] Studies have shown that emphasizing the eccentric phase can produce greater strength gains compared to focusing only on the lifting part of the movement. [8, 26] It forces your body to recruit more muscle fibers and improves the neural connection between your brain and your muscles, enhancing control and stability. [4, 15]
How to Perform a Slow Eccentric Squat
Proper form is crucial to reap the benefits and avoid injury. You can perform this with your bodyweight or with added weight, like a barbell or goblet squat. [7] To start, stand with your feet shoulder-width apart. [13] Begin to lower yourself as if sitting in a chair, pushing your hips back. [13] The key is the tempo: count slowly to three, four, or even five as you descend. [15, 22] Your goal is to keep the movement smooth and controlled, without dropping or rushing. [13] Once you reach the bottom of your squat—ideally with your thighs parallel to the floor or lower—you can return to the starting position at a normal or explosive pace. [7, 13] Keep your chest lifted and core braced throughout. [7]
But Should You Do Them Daily?
The headline suggests a daily routine, but this is where caution is necessary. Eccentric training is known to cause significant delayed onset muscle soreness (DOMS), especially when you're new to it, because of the high level of muscle damage it induces. [3, 18, 20] While this damage is what stimulates growth, your muscles need adequate time to recover and rebuild. Training the same muscles with high intensity every single day can lead to overtraining, increased risk of injury, and diminished returns. [16] A recent study on eccentric overload squats found that performing them just once a week produced significant gains in strength and size in trained individuals, with minimal additional benefits from training two or three times per week. [24] Most experts recommend incorporating eccentric-focused training two to three times per week, with at least 48 hours of rest in between sessions to allow for proper recovery. [17]
Beyond Power: Injury Prevention and Rehabilitation
One of the most significant benefits of eccentric training is its role in injury prevention and rehabilitation. [2] By strengthening the muscles and connective tissues that act as your body's 'brakes', you improve joint stability and control. [12, 25] This is crucial for activities that involve deceleration, like running downhill or landing from a jump. [9] For this reason, physical therapists frequently prescribe eccentric exercises for conditions like patellar tendinopathy (jumper's knee) and for recovery after injuries such as ACL reconstruction. [2, 4, 9]
