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Related Experiment Video

Updated: Aug 31, 2025

Muscle Imbalances: Testing and Training Functional Eccentric Hamstring Strength in Athletic Populations
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Modulating the Nordic Hamstring Exercise From "Zero to Hero": A Stepwise Progression Explored in a High-Performance

Tobias Alt1, Tilman Roos2, Kevin Nolte3

  • 1Department of Biomechanics, Performance Analysis and Strength & Conditioning, Olympic Training and Testing Centre Westphalia, Dortmund, Germany.

Journal of Athletic Training
|August 19, 2022
PubMed
Summary

This study explored modifications to the Nordic hamstring exercise (NHE) to make it more accessible. Hip flexion significantly altered muscle activity, offering a new way to progress eccentric knee-flexor strength training.

Keywords:
eccentric resistance trainingexercise qualityhamstring strengthkinematic analysismuscle activitypeak moments

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Area of Science:

  • Biomechanics
  • Exercise Physiology
  • Sports Science

Background:

  • The standard Nordic hamstring exercise (NHE) effectively targets eccentric knee-flexor strength but is often too challenging for many individuals.
  • A lack of gradual progression methods for the NHE has limited its widespread application.
  • This study introduces a stepwise progression approach based on elite performance insights.

Purpose of the Study:

  • To investigate how modifying the NHE (shank inclination, load, hip flexion) impacts its mechanical demands.
  • To establish a basis for a progressive NHE training protocol.

Main Methods:

  • An elite male long jumper performed 20 variations of the NHE.
  • Kinematics, kinetics, and electromyography of the biceps femoris long head (BFlh) and semitendinosus (ST) were recorded.
  • Exercise modifications included changes in shank angle, added weight, and hip flexion levels.

Main Results:

  • NHE variations produced peak moments ranging from 69% to 154% of the standard exercise.
  • Shank inclination and additional load had minor to moderate effects on peak moments and muscle activation.
  • Hip flexion significantly influenced all tested variables, particularly reducing BFlh and ST activity (by -63% and -55% respectively).

Conclusions:

  • Modifying hip flexion is a key strategy for adjusting NHE difficulty and muscle engagement.
  • These findings enable the design of individualized, stepwise NHE progressions.
  • Practitioners can use these insights to tailor training stimuli to specific strength capacities and needs.