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Muscle Imbalances: Testing and Training Functional Eccentric Hamstring Strength in Athletic Populations

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'Nordic' hamstrings exercise - engagement characteristics and training responses.

J Iga¹, C S Fruer, M Deighan

¹Medical and Exercise Science Department, Wolverhampton Wanderers Football Club, Wolverhampton, United Kingdom. johniga@wolves.co.uk

International Journal of Sports Medicine

|August 17, 2012

Summary

The Nordic hamstrings exercise (NHE) activates hamstring muscles equally in both legs, with greater activation at deeper knee extension angles. Four weeks of NHE training significantly enhances eccentric knee flexor strength, potentially reducing injury risk.

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Area of Science:

Sports Medicine
Biomechanics
Exercise Physiology

Background:

The Nordic hamstrings exercise (NHE) is a common exercise for strengthening the hamstrings.
Understanding neuromuscular activation during NHE is crucial for optimizing training and injury prevention.
Eccentric strength gains are important for resisting muscle damage during forceful stretching.

Purpose of the Study:

To investigate hamstring neuromuscular activation during the NHE.
To assess changes in knee flexor eccentric strength following NHE training.
To explore the relationship between NHE training and injury risk attenuation.

Main Methods:

Electromyography (EMG) measured hamstring activation during NHE in 18 soccer players.
Participants were assigned to a training or control group.
Isokinetic eccentric peak torques were measured at various speeds before and after a 4-week training intervention.

Main Results:

Hamstring EMG activity was comparable between limbs and increased with greater knee extension.
The training group showed significant improvements in eccentric peak torque (up to 21%) across all speeds.
No significant differences in EMG values were observed between limbs.

Conclusions:

The hamstrings are activated similarly in both limbs during the NHE.
NHE training effectively increases eccentric knee flexor strength.
Enhanced eccentric strength may improve the hamstrings' ability to withstand forceful stretching, potentially lowering injury risk.