Eccentric exercise involves slow muscle contractions where the muscle lengthens, such as when lowering into a squat. Examples include the quadriceps lengthening while descending in a squat and elbow flexors stretching as the hand moves away from the body. This type of training emphasizes controlled movement to enhance strength and mobility.

1. Eccentric
Exercise
Prepared by: Catherine V. Armonio

2. Eccentric
Exercise
Eccentric training refers to when the muscle lengthens,
like when you’re lowering down into the squat.

3. Definition
Eccentric exercises are exactly that; they
are slow, lengthening muscle contractions
that are for a specific muscle. For example,
if you imagine slowly lowering yourself
down to sit into a chair, the slow motion of
you going from a standing position to
sitting is an eccentric contraction, or
“negative”. Lowering movement – Eccentric (the
muscle lengthens)

4. EXAMPLES
Figure 1 - Concentric and eccentric phases of two
movements.
(A) When squatting, concentric
contraction occurs in the quadriceps
when you move upwards and the
quadriceps shorten. Eccentric
contraction happens when you
move downwards and the
quadriceps lengthen.
(B) In arm flexion, the elbow flexor
muscles shorten in the concentric
phase when the hand is moved
toward the body, and lengthen in
the eccentric phase when the
hand is moved away. In the
eccentric phase, the elbow flexor
muscle stretches. The blue and red
arrows show the direction of body
movement while the white arrows
show the direction of muscle

5. REFERENCES
https://www.wodconnect.com/blog/posts/increase-mobility-while-impr
oving-performance-strengthen-to-lengthen
https://kids.frontiersin.org/articles/10.3389/frym.2020.566235