Aspetar Magazine

105 ASPETAR MAGAZINE INJURY PREVENTION The Nordic Hamstring Exercise: What Is It and How Does it Work? What Does Research Say? The Nordic Hamstring Exercise (NHE) is simple, requires no equipment, and can be done anywhere. Recent scientific studies consistently show the benefits of the NHE: Starting position: Kneel on a soft surface. Have a partner hold your ankles or use equipment to keep your feet fixed. This exercise specifically strengthens the hamstrings in the lengthened position , the exact position where most injuries occur. That is why it is so effective! Movement: Slowly lean your upper body forward, keeping your back straight, and resist the fall with your hamstrings. When you can no longer control the movement, use your hands to catch yourself on the ground, then push back up. Repetitions: Begin with just 3–5 reps and build up gradually as your strength improves. This exercise specifically strengthens the hamstrings in the lengthened position, the exact position where most injuries occur. That is why it is so effective! Reduces injury risk: Teams that include the NHE in their regular training can cut hamstring injuries by up to 50% and even much more. Boosts performance: Stronger hamstrings improve sprint speed and explosive movements. Quick and efficient: Just a few minutes, two to three times per week, can make a big difference. Adaptable: The program can be adjusted based on age, fitness level, or sport.