Hamstring Accessory
| Exercise | Equipment | Unilateral | Compound | Primary Regions | Notes |
|---|---|---|---|---|---|
| Nordic Hamstring Curl | bodyweight | no | no | legs_posterior | Eccentric hamstring, injury prevention gold standard |
| Slider Hamstring Curl | bodyweight | no | no | legs_posterior | Supine hamstring curl |
| Hip Hinge Isometric Hold | bodyweight, kettlebells, full_gym | no | yes | legs_posterior | Static hold at bottom of hip hinge |
Nordic Hamstring Curl
Eccentric hamstring exercise. Gold standard for hamstring injury prevention in runners. Strengthens hamstrings during lengthening — the exact phase where hamstring tears happen.
Equipment: bodyweight | Reps: 4-6 | Rest: 120s
Regions: Primary: legs_posterior · Secondary: core
Coaching Cues
- Kneel with ankles secured
- Slowly lower body forward
- Control the descent
- Use hands to catch if needed
- Push back up and repeat
Common Mistakes
- Falling too fast
- Hips not staying extended
- Not controlling eccentric
Slider Hamstring Curl
Supine hamstring curl using sliders. Develops hamstring strength in running-specific range.
Equipment: bodyweight | Reps: 8-12 | Rest: 60s
Regions: Primary: legs_posterior · Secondary: hips, core
Coaching Cues
- Lie on back, heels on sliders
- Lift hips up
- Drag heels toward glutes
- Keep hips elevated
- Extend back out with control
Common Mistakes
- Hips dropping
- Not full range of motion
- Moving too fast
Hip Hinge Isometric Hold
Static hold at the bottom of a hip hinge. Builds hamstring endurance in the lengthened position — training the exact range where hamstrings are most vulnerable during running.
Equipment: bodyweight, kettlebells, full_gym | Reps: 20-30 | Rest: 30s
Regions: Primary: legs_posterior · Secondary: core
Coaching Cues
- Hinge until hamstring stretch
- Hold position
- Keep back flat
- Breathe steadily
- Drive hips to stand
Common Mistakes
- Rounding back
- Not holding long enough
- Bouncing out of position