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Muscle Imbalances: Testing and Training Functional Eccentric Hamstring Strength in Athletic Populations
Published on: May 1, 2018
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The Effect of Hip Extension and Nordic Hamstring Exercise Protocols on Hamstring Strength: A Randomized Controlled
Enda F Whyte1, Brian Heneghan1, Kevin Feely1,2
1School of Health and Human Performance, Dublin City University, Collins Avenue, Glasnevin, Dublin, Ireland.
Journal of Strength and Conditioning Research
|July 30, 2019
Summary
A 4-week hip extension exercise (HEE) program significantly improved hamstring strength, similar to the Nordic hamstring exercise (NHE). Both protocols can be valuable for hamstring injury prevention in athletes.
Area of Science:
- Sports Science and Medicine
- Biomechanics and Exercise Physiology
Background:
- Lower and between-limb asymmetrical eccentric hamstring strength is linked to hamstring injuries, particularly affecting the biceps femoris.
- The 45° hip extension exercise (HEE) targets hamstrings in a lengthened position, crucial for high-speed running, but its effect on eccentric strength is unstudied.
- Comparison with the established Nordic Hamstring Exercise (NHE) protocol is needed to understand HEE's efficacy.
Purpose of the Study:
- To investigate the effect of a 4-week hip extension exercise (HEE) program on eccentric hamstring isokinetic strength.
- To compare the efficacy of HEE with the Nordic Hamstring Exercise (NHE) program.
- To assess changes in functional hamstring-to-quadriceps ratio and limb asymmetries.
Main Methods:
- Twenty-four male Gaelic footballers were randomized into either a 4-week HEE or NHE program.
- Isokinetic eccentric peak torque, functional hamstring-to-quadriceps ratio, and between-limb eccentric strength asymmetries were measured pre- and post-intervention.
- Muscle soreness was assessed using a visual analogue scale; data analyzed using mixed ANOVA and independent-samples t-tests.
Main Results:
- Both HEE and NHE programs led to significant increases in eccentric peak torque and functional hamstring-to-quadriceps ratio over 4 weeks.
- No significant differences were found between the HEE and NHE groups for strength improvements or muscle soreness.
- No significant time effects were observed for between-limb eccentric strength or percentage asymmetries in either group.
Conclusions:
- A 4-week hip extension exercise (HEE) program effectively increases eccentric hamstring isokinetic strength.
- HEE demonstrates comparable efficacy to the Nordic Hamstring Exercise (NHE) in enhancing hamstring strength.
- Both HEE and NHE can be considered beneficial components of hamstring injury prevention strategies for athletes.
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