Eccentric exercises for Knee are exercises that lengthen the muscles around the Knee joint under tension usually creating an adaptation that improves performance
Eccentric Knee Flexion: Hamstring Drop
Lean over counter.
Bend one knee quickly, stopping at 90°.
Slowly lower foot, extending knee, for 3-5 seconds.
Eccentric Knee Flexion: Hamstring Drop Weight Machine
Lie on stomach.
Bend both knees, stopping at 90°.
Slowly lower feet for 3-5 seconds.
Eccentric Knee Extension: Quadriceps Double Leg Minisquat
Standing, slowly bend knees for 3-5 seconds. Then extend knees quickly.
Bear more weight on affected knee when bending as tolerated.
Eccentric Knee Extension: Quad Set with Resistance Band
Stand holding support, tubing behind fully extended knee.
Slowly bend knee for 3-5 seconds.
Eccentric Knee Extension: Lowering
Sit with small rolled towel under knee.
Slowly lower for 3-5 seconds
Eccentric Knee Extension: Short Arc
Lie on back with roll under knee.
Slowly lower foot for 3-5 seconds.
Eccentric Knee Extension: Sit to Stand
Stand close to chair.
Slowly lower self to seated position.
Eccentric Knee Extension: Forward Lunge (Weight Bar)
Stand with weight bar, back straight, abdomen tight.
Slowly lower into forward lunge for 3-5 seconds. Push up quickly.
Return to start position.