Single Leg Eccentric Landing

Instructions

1. Stand tall with your feet about hip-width apart.

2. Rise up onto the balls of both feet into a heel raise.

3. Shift your weight onto one leg while staying up on the ball of that foot.

4. Lift the other foot off the ground.

5. Slowly lower the heel of the standing leg down in a controlled eccentric drop.

6. As you lower, begin bending the standing knee and hip into a small single-leg squat.

7. Keep most of your weight centered over the standing foot.

8. Lower only as far as you can while keeping control and alignment..

9. Push through the standing foot to come back up, or reset with both feet down if the exercise is meant to restart from the top each rep.

Common Compensations

• Do not let the standing knee cave inward.

• Do not let the heel drop quickly without control.

• Do not let the ankle roll inward or outward.

• Do not lean your torso excessively to one side.

• Do not lose balance by shifting your weight too far onto the toes or outside of the foot.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the calf, glute, quad, and ankle stabilizers of the working leg.

• You may also feel the foot muscles working to help maintain balance and control.

• The goal is a slow controlled heel lowering combined with a stable single-leg squat pattern.

• This exercise is usually more about control than depth.

• You should not feel sharp pain in the foot, ankle, knee, hip, or low back.