How to Do Nordic Hamstring Eccentric: Muscles Worked & Proper Form

a gif showing how to perform the nordic hamstrings eccentric with proper form

Muscles Worked in Nordic Hamstring Eccentric

Muscles worked by Nordic Hamstring Eccentric

Primary muscles worked:

How to Do Nordic Hamstring Eccentric

  1. Start off standing on your knees with a straight hip. Feet wedged under something immovable, like a heavily loaded barbell, or a strong training partner.
  2.  Lean your torso forward by extending your knees with no hip movement. In other words, do not push your butt backward.
  3. Control the eccentric movement by fighting the gravitational forces with all your hamstring strength. If possible, try keeping the eccentric phase to two seconds.
  4. When your chest reaches the floor, push yourself up using your arms and start over.

Commentary

This exercise emphasizes eccentric hamstring strength and can help prevent injury while improving overall posterior chain stability.

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