THE NORDIC HAMSTRING EXERCISE: WHY IT BELONGS IN EVERY ATHLETE’S PROGRAM

When it comes to injury prevention, one exercise stands above the rest—literally and figuratively: the Nordic Hamstring Exercise. Often seen in elite sports settings, this deceptively simple movement has a strong backing in scientific literature for preventing one of the most common injuries in sport—hamstring strains.

What is the Nordic Hamstring Exercise?

The Nordic Hamstring Exercise (NHE) is an eccentric strengthening exercise targeting the hamstrings. It involves kneeling with your ankles secured (usually by a partner or under a padded bar), and slowly lowering your upper body towards the ground by extending at the knees, resisting gravity using your hamstrings.

You can think of it as a “reverse hamstring curl”—you’re not pulling your body up, but rather resisting the descent.

Why It’s So Effective

Hamstring injuries are common in sports that involve sprinting, sudden accelerations, or decelerations—think football, rugby, AFL, and track & field. Most of these strains occur during the terminal swing phase of running, where the hamstrings work eccentrically to decelerate the leg.

This is exactly what the Nordic Hamstring Exercise trains—eccentric hamstring strength.

Research shows that adding NHE to a training program can reduce hamstring injuries by up to 51%. That’s not just significant—that’s game-changing.

Benefits of the Nordic Hamstring Exercise

✅ Improves eccentric strength
✅ Proven to reduce injury risk
✅ Increases sprint performance
✅ Easy to implement with minimal equipment
✅ Can be progressed or regressed for all levels

How to Perform It Correctly

Kneel on a soft surface.
Anchor your ankles (use a partner, gym equipment, or Nordic bench).
Keep your hips extended (avoid sitting back).
Slowly lower your torso forward, controlling the descent with your hamstrings.
Catch yourself with your hands when you can’t resist further.
Push off lightly and return to the start.

Start with 2–3 sets of 3–5 reps, twice a week. The volume can build gradually as strength improves.

Common Mistakes to Avoid

Letting the hips flex (i.e., sitting the hips back)
Dropping too quickly without controlling the descent
Not using full range—cutting the movement short

If the full movement is too difficult at first (which is common!), try a band-assisted Nordic or shorter range eccentrics to build up.

Who Should Do It?

Athletes in field sports (soccer, AFL, rugby, etc.)
Track & field athletes, especially sprinters and jumpers
Rehab clients recovering from hamstring strains
Anyone looking to build stronger, more resilient hamstrings

Final Thoughts

The Nordic Hamstring Exercise isn’t glamorous, but it’s one of the most evidence-based tools we have to prevent injury and build performance. It’s simple, effective, and only takes a few minutes per week.

If you’re serious about keeping hamstring injuries off the field—and off the treatment table—start including Nordics in your programming. Your hamstrings will thank you.

Chris Bryceson

B. Health Sciences (Physio), APAM

CB Physiotherapy