Augmented Squat Deceleration: Hamstring Eccentric-Only Loading


Using either a light rubber tube or dumbbells (no more than 10% of body weight combined), place the resistance in both hands – with arms extended close to the sides of the body, feet shoulder width apart.

If tubing is used, stand on the center of the tube – with each end of the tube in both hands. Adjust tube length to control for desired level of resistance.

Squat down to a position just above parallel, as if sitting in a chair. Once the terminal position is reached, let go of the tubing or dumbbells – making sure to account for a short drop to prevent contact with the ankles.

Option: Perform a single leg squat to just above parallel.

Stand up without resistance. Repeat for 10 reps.