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Knee · Strengthening

Eccentric single-leg squat to strengthen the quadriceps

Eccentric single-leg squat, 3 sets, 8 repetitions per leg, tempo 3 seconds descent

Illustration of the Eccentric single-leg squat to strengthen the quadriceps exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: 3 seconds descending

Description: Stand on one leg, then slowly descend by bending the knee over three seconds, controlling the movement carefully. Then, return to the starting position more quickly and with control. Keep your back straight and the knee aligned with the foot.

Tips: Focus on the slow descent to effectively target the quadriceps. Do not let the knee cave inward and maintain balance, possibly using a light support if needed.

Progression: Gradually increase the number of repetitions or add a slight load as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Strengthen the quadriceps muscle around the knee
Also known as
slow single-leg squat, unilateral quadriceps strengthening, controlled knee flexion

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.