An easy way to increase the eccentric (negative) loading is to do the concentric or lifting part of the rep with both legs, then the lowering part with one leg. After you hit failure with the single-leg eccentrics, continue the set by using both legs and a controlled negative.
Alternate legs on each rep. Make sure to do the eccentric portion in a controlled fashion to take advantage of the overloading effect. Don't just let your leg freefall when lowering the weight. Do 4 sets of 8 reps.
related posts
Tip: A New Way to Do Chest Dips
The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.
Tip: The Athlete's Floor Press
Crank up the effectiveness of the floor press with this simple twist. Bonus: You'll be able to lift more weight too.
Tip: 6 Suspension Strap Moves for Serious Lifters
Think those TRX-style gadgets are just for newbies? Think again. Try these challenging exercises.
Tip: Heel-Elevated Step-Up
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.