Your hamstrings need to both look good and perform well. Because your hamstrings act as the “brakes” during the eccentric portion of your squats, deadlifts, and for running and changing direction. This makes eccentric hamstring strength important for good form, overall leg strength, and to prevent hamstring strains.
It’s worth noting that hamstring strain don’t happen when the knee is flexing concentrically, they predominantly occur when they extend eccentrically. But by performing eccentric knee flexor exercises, you will reduce the risk of hamstring strains because of improvements in eccentric strength and the length of the biceps femoris.
Here are three exercises that can help prevent the dreaded hamstring strain and improve performance, whether you’re performing in sports or in the weightroom.
Eccentric Hip Extension Hamstring Curl with Sliders
The eccentric hip extension hamstring curl is easier than the other two exercises on this list and is good exercise to start with when you’re looking to improve your eccentric hamstring strength. If sliders are not available, paper plates or a sliding surface will also work.
Muscles trained: Glutes, hamstrings, and calves
How it helps: This trains your hamstrings as a knee flexor and a hip extender, strengthening your hamstrings two ways. By focusing only on the eccentric contraction you’ll go a long way to bullet proofing your hamstrings.
How and when to do it: Lie on the floor with your back in neutral with sliders underneath your heel and toes pointed up. Perform a hip extension, squeezing your glutes and slowly perform an eccentric hamstring curl of five-six seconds until you’re on the ground. Slide your heels back and repeat. Perform as an accessory exercise after squats and deadlifts for three to four sets of eight to 10 reps.
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Romanian Deadlifts with Horizontal Band Resistance
Adding the horizontal resistance band to the RDL will improve your hinge technique, hamstring, and upper-back strength. The horizontal band engages your upper back and lats because the band is pulling the barbell away from you. Plus, this encourages you to sit back into your hip hinge, training the hamstrings to do more work as a hip extensor.
Muscles trained: Forearms, upper back, lats, glutes, and hamstrings
How it helps: Unlike the other two exercises here, this strengthens your hamstrings from a standing position where hamstrings strains happen. The upper back strength needed here has great carryover to your regular deadlifts.
How and when to do it: Put a light to medium looped band on before you put plates on. Hinge down and deadlift off the floor and then walk back to get resistance from the band. Five to six steps backwards will do and perform your RDL making sure the bar is always close to your body. This is a great accessory exercise to do on deadlift or squat days. Three to four sets of six to 12 reps works well.
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Nordic Hamstring Curl
This hamstring curl variation is all about eccentric hamstring strength. If you wish to reduce your chances of hamstrings strains and add some beef to your hamstrings this will do the trick. Because the knee is flexed, this doesn’t have great carryover to squats and deadlifts. But if you’re interested in running faster, this is your go-to hamstring exercise.
Muscles trained: Lower back, glutes, hamstrings, and calves
How it helps: It’s on your eccentric hamstring strength to stop you from biting the floor. The Nordic hamstring exercise has been shown to decrease the risk of hamstring injuries by 51% compared with those who didn’t perform it.
How and when to do it: Kneel on both knees and secure your ankles with equipment or have a partner hold them. Engage your hamstring, glutes, abs, making sure your back is in neutral. Slowly lean forward, using your hamstrings until you catch yourself with your hands (if you cannot control all the way to the floor) then push yourself back up. Do as an accessory exercise after your squats and deadlifts. This is best performed in straight sets for two to three sets and between 6-10 reps, resting two minutes between sets.
