Eccentric Hold Split-Squat
The Eccentric Hold Split-Squat mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Eccentric Hold Split-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Hip Abductor (gluteus medius)
How to do the Eccentric Hold Split-Squat
Starting Position
Stand with your feet hip-width apart and take a large step backward with one foot.
Place the ball of your back foot on the floor, keeping your heel elevated.
Ensure both feet are pointing straight ahead and that your torso is upright, with your shoulders stacked directly over your hips.
Movement
Inhale and slowly lower your hips toward the floor. Both knees should bend at roughly a 90-degree angle.
Keep your front knee aligned with your ankle; do not let it cave inward or extend significantly past your toes.
The back knee should hover just above the ground without touching it.
Maintain an engagement in your core and glutes to ensure stability and keep your chest lifted.
Hold this bottom position for the specified duration or press back up to the starting position to complete a repetition.
Eccentric Hold Split-Squat FAQs
What muscles does the Eccentric Hold Split-Squat work?
The Eccentric Hold Split-Squat mainly works the glutes & hips and quads, with help from the hamstrings and hip abductors (outer thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Eccentric Hold Split-Squat?
None. The Eccentric Hold Split-Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Eccentric Hold Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
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