Dropping onto the box in the last inch
The eccentric benefit is lost the moment control is released.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Squat to Box Sit (Eccentric Control)
Coaching cues
- Squat down over a box; take 5 seconds to lower until seated
- Do not crash onto the box — full eccentric control throughout
- Stand back up under full power
- Trains deceleration strength and eccentric quad control
Common faults 2
Knees cave under the slow eccentric demand
Adductors dominate when eccentric quad control is poor.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗