Slow Down

The lowering phase of leg exercises such as squats and lunges (the eccentric contraction) is the period when strength gains typically will occur. This is often referred to as a negative load because although you are not pushing weight, your muscle fibers are still contracting, says Dolgan. Many people make the mistake of moving through the eccentric phase too quickly. The maximum speed you should lower your body is 4 seconds from standing to full bend.