What is the Most Effective Hamstring Exercise According to Research?
Key insights: 60-second read
- The Nordic hamstring exercise produces the highest muscle activation - it generated 85-107% of maximum voluntary contraction, significantly outperforming the other exercises tested.
- Semimembranosus is less activated than other hamstring muscles during the NHE - this suggests the NHE may preferentially target biceps femoris and semitendinosus more than semimembranosus.
- Stiff-leg deadlifts and ball leg curls produce more balanced activation - these exercises activate all three hamstring muscles more evenly, making them good starting points for rehabilitation.
- Progressive loading matters - start with lower-intensity exercises like SLDL and BLC, then progress to the NHE as strength improves.
If you are interested in hamstring strength exercises - whether you are recovering from an injury or just looking to improve your performance and reduce your risk of injury - you have probably wondered which exercises are the best use of your time. The hamstrings are among the most influential muscles in the body and play a critical role in running, jumping, and stabilising the knee, and they seem to get injured a lot.
But not all hamstring exercises are created equal. Some exercises may be excellent for activating certain parts of the hamstring but do very little for others - and vice versa.
A fascinating study published in Sports Health by Guruhan and colleagues set out to answer this question. The researchers used surface electromyography (EMG) to measure muscle activation in three different hamstring muscles during four common eccentric exercises. Let us break down what they found and what it may mean for your training or rehabilitation.
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1. Study Overview: How the Research Was Done
This study involved 31 healthy participants (18 male, 13 female) with an average age of 22.5 years. All participants were physically active but not elite athletes, which is important to note when considering how these findings might apply to different groups.
The researchers examined four eccentric hamstring exercises. Each exercise was performed with a controlled 5-second lowering phase, and participants used 70-80% of their one-repetition maximum for the weighted exercises. A metronome was used to standardise movement speed.
2. The Four Exercises Tested
The researchers were particularly interested in the activation of the three main hamstring muscles: biceps femoris (BF), semitendinosus (ST), and semimembranosus (SM). Each of these muscles has different anatomical and biomechanical properties, meaning they may respond differently to different exercises.
What makes this study particularly interesting is that the researchers measured activation during the eccentric phase of each exercise - the lengthening phase - which is when hamstring injuries most commonly occur.
3. Key Findings
| Muscle | Nordic Hamstring (%MVIC) | USLDL (%MVIC) | Ball Leg Curl (%MVIC) | Stiff-Leg Deadlift (%MVIC) |
|---|---|---|---|---|
| Biceps Femoris | 103.6% | ~65% | ~50% | 34.0% |
| Semitendinosus | 107.0% | ~70% | ~55% | 30.9% |
| Semimembranosus | 85.1% | ~60% | ~45% | 24.7% |
Key finding: The Nordic hamstring exercise produced activation levels ranging from 85% to 107% of maximum voluntary contraction - well above the other exercises. For context, the stiff-leg deadlift produced only 25-34% activation.
The researchers also found that during the Nordic exercise, the semimembranosus was significantly less activated than both the biceps femoris and semitendinosus. This suggests the NHE may preferentially target certain hamstring muscles more than others.
The researchers noted that the Nordic exercise mimics the angle at which many hamstring injuries occur - when the hip is flexed and the knee is extended, such as during sprinting. This makes it not just a strengthening exercise, but a potential preventive one as well.
4. Which Exercises Produce Balanced Activation?
One of the most interesting findings from this study was the different activation patterns between the three hamstring muscles across different exercises.
During the Nordic exercise, the semimembranosus was significantly less activated than both the biceps femoris and semitendinosus. In contrast, the stiff-leg deadlift, unilateral stiff-leg deadlift, and ball leg curl produced more balanced activation across all three muscles.
Key Takeaway: The SLDL, USLDL, and BLC exercises may be preferable early in a training program because they produce more balanced hamstring activation while still providing a good stimulus.
5. Clinical Implications and Exercise Selection
So what does this mean for you? Consider the practical takeaways below:
Practical Takeaways
- The Nordic hamstring exercise is the best for hamstring activation. It produces activation levels well above other exercises and can be done with no equipment, making it highly accessible.
- But it is not the only exercise you need. The NHE preferentially targets certain muscles more than others. To ensure balanced development, include other exercises like stiff-leg deadlifts or ball leg curls.
- Start with lower-intensity exercises if you are new or returning from injury. The NHE is a demanding exercise. The researchers suggest that SLDL, USLDL, and BLC exercises may be preferred at the beginning of strength training programs since they require lower muscular activation. This allows you to build baseline strength before progressing to the more challenging NHE.
- Consider the unilateral version. The researchers noted that the USLDL had a similar activation profile to the NHE, which may make it a good stepping stone for people working toward the Nordic exercise.
For rehabilitation settings: If you are coming back from a hamstring injury, the SLDL, USLDL, and BLC exercises may be a reliable place to start, as they have similar activation in the BF, ST, and SM muscles. Therefore, in the early post-injury period, these exercises would likely take priority as a stepping stone to the NHE.
For strength and performance: The Nordic hamstring exercise should be a key part of any hamstring strengthening program. However, the researchers also noted that the USLDL had a similar activation profile to the NHE, which may make it a good stepping stone for people working toward the Nordic exercise.
Important caveat: This study was conducted in healthy, relatively young participants. The findings may not translate identically to elite athletes, older adults, or people with existing hamstring injuries. However, the relative exercise rankings are likely to be similar across populations, even if the absolute activation levels differ.
This research provides some more clarity on which exercises actually activate hamstring muscles best. While EMG studies have given us some insight, this study offers a more complete picture by comparing four common exercises and measuring activation in three different hamstring muscles.
If you have been relying heavily on only one type of hamstring exercise, you may want to consider adding variety. The evidence suggests that while the Nordic exercise is excellent for high activation, including exercises like stiff-leg deadlifts and ball leg curls may provide more balanced development across all three hamstring muscles.
As always, exercise selection should be individualised based on the person's goals, injury history, and current capacity. But having this evidence base helps us make more informed decisions.
- Grant
Frequently Asked Questions
What is the best exercise for hamstring activation according to this study?
The Nordic hamstring exercise produced the highest activation across all three hamstring muscles, with levels reaching 85-107% of maximum voluntary contraction. This was significantly higher than the other exercises tested. However, the best exercise for you depends on your goals, experience level, and injury history.
Is the Nordic hamstring exercise safe for beginners?
The NHE is a demanding exercise. The researchers suggest starting with exercises like stiff-leg deadlifts or ball leg curls first to build baseline strength. If you are new to the NHE, consider using a modified version where you do not go all the way to the floor, or use a partner to provide assistance.
Which exercises produce the most balanced hamstring activation?
The stiff-leg deadlift, unilateral stiff-leg deadlift, and ball leg curl all produced more balanced activation across the three hamstring muscles compared to the Nordic exercise. This means they may be better choices for rehabilitation or for people who want to ensure balanced development.
What is the difference between eccentric and concentric exercise?
Eccentric exercise involves lengthening the muscle under load - like lowering a weight or controlling a descent. Concentric exercise involves shortening the muscle under load - like lifting a weight or pushing up. Eccentric training is particularly important for hamstring injury prevention because many hamstring injuries occur during eccentric contractions, such as when sprinting.
One key insight from this research
"The Nordic hamstring exercise produces the highest activation of any eccentric hamstring exercise, reaching 85-107% of maximum voluntary contraction. However, exercises like stiff-leg deadlifts and ball leg curls produce more balanced activation across all three hamstring muscles, making them better starting points for rehabilitation."
Reference
Guruhan, S., Kafa, N., Ecemis, Z. B., & Guzel, N. A. (2020). Muscle Activation Differences During Eccentric Hamstring Exercises. Sports Health, 13(2), 181-186. DOI: 10.1177/1941738120938649
Living With Hamstring or Leg Pain?
If you are struggling with hamstring pain, groin issues, or any lower limb injury and want to know which exercises are right for you, we can help. Learn more about our physiotherapy services in Port Macquarie.
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