Nordic Hamstring Exercise Reduces the Rate of Hamstring Injuries

Hamstrings: Refers to a group of three muscles located behind the femur: the biceps femoris, semitendinosus, and semimembranosus

Hamstring attachment points: The ischial tuberosity on the pelvis, the lateral lip of the femur, the lateral aspect of the fibula, and the medial portion of the tibia

Concentric contraction of hamstrings: Applying force to strengthen the hamstrings as they shorten hip extension and knee flexion

Eccentric contraction of hamstrings: Applying force to strengthen the hamstrings as they lengthen

Hamstring injuries are the most common muscle injuries across a range of different sports.

Nordic hamstring exercise: An exercise that strengthens the hamstrings as the knees extend. It’s performed by beginning in a tall kneeling position with the ankles hooked under something secure. Maintaining a straight line from the head to the knees, lean forward at the knees. When you can no longer lean forward, let yourself fall softly towards the floor, catching yourself with your hands. Come back up into a tall kneeling position and repeat.