What are eccentric strength exercises for the hamstring?

Eccentric Strength Exercises for Hamstring

Eccentric hamstring training should include Nordic hamstring exercises, eccentric cycle ergometry, and flywheel resistance training, as these methods specifically target the eccentric phase of muscle contraction and have been shown to improve hamstring strength and reduce injury risk.

Core Eccentric Exercise Modalities

Nordic Hamstring Exercise (NHE)

• The Nordic hamstring exercise is the most widely studied eccentric hamstring exercise, involving a controlled lowering phase while kneeling with ankles fixed 1, 2
• Standard NHE technique: Kneel with ankles secured, maintain straight hip position, and slowly lower the torso forward while resisting with hamstring muscles, controlling the descent as long as possible 2
• For individuals unable to perform standard NHE, use a stepwise progression starting with inclined shank positions (zigzag pose) which reduces peak moments to 69% of standard NHE, then progress to level ground, and finally to single-leg variations which increase demands to 154% of standard 2
• Hip flexion during NHE dramatically reduces muscle activation (biceps femoris -63%, semitendinosus -55%), so maintain extended hip position for maximal eccentric loading 2

Eccentric Cycle Ergometry

• Eccentric cycle ergometer training initiated at 3 weeks results in greater strength gains, better daily activity levels, and greater quadriceps muscle hypertrophy compared to starting at 12 weeks, with benefits persisting 1 year after training 3
• Both concentric and eccentric cycle training improve hamstring strength without significant differences between groups 3
• Use recumbent eccentric ergometer for progressive eccentric exercise 3

Flywheel Resistance Training

• Flywheel leg curls provide combined concentric-eccentric loading with eccentric overload capacity 3
• For injury prevention protocols: Use moments of inertia ranging from 0.05 to 0.145 kg·m², perform 6-8 repetitions for 3-6 sets, train 2 times per week 3
• The concentric phase is essential for generating a demanding eccentric phase in flywheel training; both phases contribute to adaptations 3
• Flywheel training stimulates neuromuscular and morphological adaptations that may reduce hamstring injury likelihood 3

Isokinetic Eccentric Training

• Isokinetic eccentric hamstring strengthening can be started at 3 weeks post-injury using functional patterns similar to half squat (0°-45°) to improve hamstring strength 3
• Isokinetic eccentric training improves isometric and eccentric strength but not concentric strength 3
• Monitor for anterior knee pain and progress load accordingly 3

Training Parameters for Eccentric Exercises

Volume and Frequency

• Perform eccentric training 2-3 days per week for optimal strength gains 4, 5
• Eccentric training groups demonstrate 29% improvement in hamstring strength compared to 19% with concentric training alone 5
• Training duration of 4-6 weeks is sufficient to generate strength improvements 3

Progression Strategy

• Start with isometric exercises in the first week if not causing pain 4, 6
• Progress to concentric exercises after the initial phase 4, 6
• Advance to eccentric exercises in closed kinetic chain positions 4, 6
• Combining eccentric and plyometric exercises is more effective than either method alone for improving balance, functional activities, and subjective knee function 3, 4, 6

Biomechanical Adaptations

• Eccentric exercise causes a sustained shift in optimum muscle length to longer positions (7.7° ± 2.1°), indicating increased series compliance that persists as a protective adaptation 7
• This shift in optimum angle represents a training effect that protects against future hamstring injury 7
• Human hamstring muscles adapt to eccentric exercise by changing their length-tension relationship, which reduces damage from subsequent eccentric bouts 7

Common Pitfalls to Avoid

• Do not perform eccentric exercises with hip flexion, as this dramatically reduces hamstring activation and defeats the purpose of eccentric loading 2
• Avoid starting with full standard NHE if the individual cannot control the descent; use progressions instead 2
• Do not rely solely on eccentric training; combine with plyometric exercises for superior functional outcomes 3, 4
• Monitor for excessive soreness or prolonged muscle damage, which may indicate inadequate recovery between sessions 7