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Nordic Hamstring Exercise

Draftstrength95%advanced⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
tall kneeling with ankles anchored, hips extended, straight line from knees to crown
End
body lowered forward as slowly as possible toward the floor under maximal eccentric hamstring control, hands catching and pushing back up
Range of Motion
eccentric knee extension from ~90° toward full extension, trunk/hips rigid, controlled as slowly as possible

How to Perform

Kneeling with ankles anchored, eccentrically lowering body forward using hamstring control. Produces highest hamstring activation among eccentric exercises (BF 64.5% MVIC). Eccentric training reduces hamstring injury by 56.8-70%. Increases BF long head fascicle length (MD 0.90 cm), a key adaptation for injury prevention. Semitendinosus preferentially recruited over biceps femoris.

Watch on YouTube↗

Opens a YouTube search for “Nordic Hamstring Exercise”

Starting position: kneeling

Coaching Cues

  1. 1

    Long line from knees to crown — hamstrings hold the body

    (verbal)
  2. 2

    Lower the chest toward the floor as slowly as possible

    (verbal)
  3. 3

    Push the floor away with the hands to return

    (verbal)
  4. 4

    Body falls like a controlled drawbridge

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

Progressive: start 1×5, build to 3×12 over 10 weeks. 1-2 sessions/week. Part of FIFA 11+ programs [Rudisill 2023, Ripley 2023]

EMG Activation Data

BF 64.5% MVIC, ST > BF > SM activation. Distal BF long head shows higher activation than proximal [Li 2023]. Fascicle length increase MD 0.90 cm [Rudisill 2023]

Muscles Involved (3)

Primary Movers

Hamstrings (Group)— BF 64.5% MVIC — highest eccentric activation. ST preferentially recruited [Guruhan 2021]

Stabilizers

Gluteus Maximus— Hip extension control — avoid hip flexion
Transversus Abdominis— Core bracing during eccentric lowering

Easier Variations ↓

1

Band-Assisted Nordic

Elastic band around chest attached overhead. Reduces effective body weight.

2

Reduced ROM

Lower only partway — stop at the angle you can still control.

Harder Variations ↑

1

Full Range Nordic

Lower all the way to the floor with eccentric control.

2

Weighted Nordic

Hold a weight plate at chest. Increases eccentric demand.

Target Movements (1)

Knee FlexionTibiofemoral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Running and JoggingStair Climbing

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Hamstring Injury PreventionpreventionHamstring Strain Recoveryrehab⚠Improve Posterior-Chain StrengthperformanceImprove Sprint Accelerationperformance

Research Notes

Strongest evidence base among all hamstring prevention exercises. Compliance is critical — low adherence reduces effectiveness.

Evidence Sources (2)