Nordic Hamstring Eccentric
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The Nordic Hamstring Eccentric is a bodyweight strength exercise where you kneel with ankles secured, then slowly lower your torso forward using controlled eccentric contraction of the hamstrings, emphasizing the lowering phase to build strength and resilience. It primarily targets the posterior thighs (hamstrings) while also engaging the glutes and lower back. Ideal for athletes in sports requiring explosive power and injury prevention, such as soccer or sprinting, it enhances hamstring length-tension relationship and reduces strain risk.
How to Perform Nordic Hamstring Eccentric
- 1Kneel on a soft surface with knees hip-width apart and feet secured under a sturdy object (like a partner holding your ankles or a low bar).
- 2Position your body upright with torso straight, hands on thighs for support, core engaged, and shoulders back.
- 3Take a deep breath in to brace your core.
- 4Exhale as you slowly hinge at the knees and lower your torso forward toward the ground, keeping hips extended and body in a straight line from knees to head.
- 5Control the descent over 3-5 seconds using only your hamstrings (avoid pushing with hands), until your hands catch your chest just before touching the ground.
- 6Use your hands to push back up to the starting position (concentric assist).
- 7Repeat for desired reps, maintaining slow eccentric control each time.
- 8Key form tips: Keep glutes squeezed and back neutral—avoid arching or rounding. Go only as low as you can control eccentrically. Common mistakes: Rushing the descent, letting hips drop, or using momentum.
