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Eccentric exercises for Knee 

Eccentric exercises for Knee are exercises that lengthen the  muscles around the Knee joint under tension usually creating an adaptation that improves performance

Hamstring Drop
Eccentric Knee Flexion Hamstring Drop

Eccentric Knee Flexion: Hamstring Drop 

Lean over counter. 
Bend one knee quickly, stopping at 90°. 

Slowly lower foot, extending knee, for 3-5 seconds.

Hamstring Drop Weight Machine
Eccentric Knee Flexion Hamstring Drop Weight Machine

Eccentric Knee Flexion: Hamstring Drop Weight Machine

Lie on stomach.

Bend both knees, stopping at 90°.

Slowly lower feet for 3-5 seconds.

Quadriceps Double Leg Minisquat
Eccentric Knee Extension: Quadriceps Double Leg Minisquat

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.

Quad Set with Resistance Band
Eccentric Knee Extension Quad Set with Resistance Band

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
Eccentric Knee Extension Lowering

Eccentric Knee Extension: Lowering

Sit with small rolled towel under knee. 

Extend knee. 

Slowly lower for 3-5 seconds

Eccentric Knee Extension Short Arc
Eccentric Knee Extension Short Arc

Eccentric Knee Extension: Short Arc

Lie on back with roll under knee. 

Extend knee.

Slowly lower foot for 3-5 seconds. 

Eccentric Knee Extension Sit to Stand
Eccentric Knee Extension Sit to Stand

Eccentric Knee Extension: Sit to Stand

Stand close to chair.

Slowly lower self to seated position

Forward Lunge
Eccentric Knee Extension Forward Lunge with Weight Bar

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.