Nordic hamstring exercise

Kneel on the floor and have a partner hold down the backs of your ankles, or secure your feet under a bench or device that can anchor your ankles. Keeping your upper body straight, slowly lean and lower your body forward, pivoting at the knees. When you can no longer resist the movement, place both hands on the floor to catch yourself, then use a little help from your arms to return to the starting position.

“Nordic” refers to Northern Europe. The exercise became widely known by its current name as researchers in Nordic countries such as Norway and Denmark conducted studies from around the 2000s onward on using this movement to build hamstring strength and reduce injuries. It is also included as a strengthening exercise in FIFA 11+, the injury-prevention warm-up program developed by the International Federation of Association Football (FIFA).

The key to this exercise is that the hamstrings produce force while lengthening as the body leans forward. This way of resisting while a muscle lengthens is called eccentric exercise. The hamstrings also produce force in this way during sprinting, as the leg extends forward just before the foot contacts the ground. This is why the exercise is presented as a training method that resembles the demands encountered during running.

Studies have found improvements in eccentric hamstring strength and increases in the length of muscle fiber bundles (fascicles) in athletes who continued this exercise for several weeks (Muscle architecture). A 2019 pooled analysis of randomized controlled trials involving 8,459 athletes also found that the hamstring injury rate among athletes who performed prevention programs containing this exercise was about half that of athletes who did not (incidence rate ratio 0.49).

1. Set up — Kneel on a soft mat and secure your ankles firmly. Keep your hips and trunk aligned in a straight line, and hold your arms in front of your chest or raise them slightly. 2. Lower slowly — Slowly lean your upper body forward, taking care not to let your hips move backward. The aim is to resist and lower yourself as slowly as you can while maintaining control of the speed. 3. Catch yourself — When you can no longer resist, place your palms on the floor to absorb the impact. 4. Return — Push against the floor with your arms to come back up with assistance. You do not need to exert much effort during the return movement.

The exercise is commonly performed for a few sets once or twice a week after a warm-up. Start with only a small number of repetitions per set, then gradually increase the repetitions and sets as you become familiar with the movement.

• Athletes and coaches in sports involving frequent running and jumping, such as soccer, rugby, and track sprinting
• People with a previous hamstring injury who want to prevent reinjury and build strength
• People who often feel pulling at the back of their thighs when running
• People who want to strengthen the back of their thighs at home without gym equipment

• Start with a small amount. Because this is an unfamiliar eccentric exercise, you may be prone to delayed onset muscle soreness, with substantial soreness at the back of your thighs after the first one or two sessions. This discomfort tends to diminish as you repeat the same exercise.
• Warm up thoroughly first. Walking or jogging lightly to warm up, and moving your hamstrings and gluteal muscles beforehand, can make the exercise easier (Warm-up).
• Control your lowering speed. If you lose control and drop suddenly, the exercise becomes less effective and places more stress on your body. If resisting is difficult, you can place your palms on the floor a little earlier to shorten the movement. Another option is to use a resistance band around your chest or arms for assistance.
• Adjust during busy periods. In weeks packed with matches or training, schedule the exercise flexibly within your overall training load—for example, by reducing repetitions or fitting it into a rest day (Load management).
• Use a thicker mat if your knees hurt. If pressure beneath your knees is uncomfortable, a thicker layer of soft matting can help you feel more comfortable.

If you feel a stabbing pain at the back of your thigh or below your buttock during the exercise, or if pain does not settle after several days and instead gets worse, reduce the intensity or take a break. Muscle soreness and sharp pain feel different, so you can distinguish between them. If you have already experienced a hamstring strain, discussing an appropriate starting point for your stage of recovery with the professional overseeing your care can provide reassurance.