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Related Experiment Video

Updated: Mar 7, 2026

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

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

Published on: May 1, 2018

Velocity-specific and time-dependent adaptations following a standardized Nordic Hamstring Exercise training.

T Alt¹, Y T Nodler¹, J Severin¹

¹Institute of Movement and Neuroscience, German Sport University, Cologne, North Rhine-Westphalia, Germany.

Scandinavian Journal of Medicine & Science in Sports

|March 2, 2017

Summary

The Nordic Hamstring Exercise (NHE) effectively strengthens hamstrings and improves muscle balance in sprinters. Significant gains in eccentric hamstring strength and muscle balance were observed, with peak adaptations occurring two weeks post-training.

Keywords:

eccentric resistance training injury prevention knee joint muscle balance muscle strength ratio

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Area of Science:

Sports Science
Biomechanics
Exercise Physiology

Background:

The Nordic Hamstring Exercise (NHE) is recognized for its efficacy in targeted hamstring strengthening.
Improving muscle balance between knee flexors and extensors is crucial for athletic performance and injury prevention.

Purpose of the Study:

To investigate the effects of a standardized 4-week NHE training program on thigh strength and muscle balance.
To monitor kinetic and kinematic parameters during NHE execution.

Main Methods:

Sixteen male sprinters underwent a 4-week NHE training regimen (3 sessions/week, 3x3 repetitions).
Training included both rope-assisted and unassisted sessions at a controlled knee extension angular velocity (~15°/s).
Kinetic (peak/mean moment, impulse) and kinematic (ROM_DWA) data were collected, alongside isokinetic tests for muscle group and contraction mode analysis.

Main Results:

NHE training significantly increased eccentric hamstring strength by 6%-14% and improved thigh muscle balance.
Peak strength adaptations were most pronounced at 150°/s, observed two weeks after training cessation.
Significant increases in peak and mean moments were noted throughout the training period.

Conclusions:

A 4-week NHE program effectively enhances hamstring strength and knee flexor-extensor muscle balance in sprinters.
The training elicits significant strength adaptations, particularly at higher velocities, even when initiated at a slower training velocity.
NHE is a valuable exercise for optimizing hamstring function and athletic performance.