Procaryote
Knee · Strengthening

Eccentric Hamstring Strengthening for Sprint (Nordic Hamstring)

Nordic hamstring sprint-specific, 3 sets, 6 reps, slow descent, assisted return

Illustration of the Eccentric Hamstring Strengthening for Sprint (Nordic Hamstring) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 6

Description: Kneel with ankles maintained on the ground, then slowly lean forward controlling the descent with your hamstrings. Use your hands to assist in returning to the starting position without straining the muscles.

Tips: Keep your torso upright and contract your abdominals to protect your back. Control the descent well to maximize eccentric work.

Progression: Gradually increase the duration of the descent or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Partner or support for ankles
Starting position
Kneeling with ankles fixed on the ground
Clinical goal
Strengthen the hamstrings to prevent injuries and improve sprint performance
Also known as
Nordic hamstring, Hamstring strengthening, Eccentric hamstring sprint

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Eccentric Hamstring Strengthening on Swiss BallEccentric hamstring strengthening on Swiss Ball, 3 sets, 8 repetitions, controlled movement Eccentric Hamstring Strengthening with Load, Hip Flexed at 90°Eccentric hamstring strengthening with load, hip flexed at 90°, 3 sets, 8 repetitions per leg Eccentric Hamstring Strengthening with Resistance BandEccentric hamstring strengthening with resistance band, 3 sets, 8 repetitions per leg Eccentric Knee FlexionEccentric knee flexion, 3 sets, 8 repetitions per leg, controlled movement Eccentric Quadriceps Strengthening with TRXEccentric quadriceps strengthening with TRX, 3 sets, 8 repetitions, slow descent over 4 seconds Eccentric single-leg squat to strengthen the quadricepsEccentric single-leg squat, 3 sets, 8 repetitions per leg, tempo 3 seconds descent Eccentric squat descentEccentric squat descent, 3 sets, 8 repetitions, slow controlled movement Fake jump for knee strengtheningFake jump, 3 sets, 8 repetitions

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.