Nordic Hamstring Test: How to Measure Eccentric Strength and Prevent Injuries

Hamstring injuries are among the most common and the most likely to recur in sports involving sprinting and changes of direction (soccer, rugby, track and field...). One of the best-studied risk factors is lack of eccentric hamstring strength, and the most widely used test to measure it is the Nordic Hamstring Test.

If you train athletes who sprint regularly, this test should be on your radar — not just as a measurement, but because the exercise itself is one of the best-supported injury prevention protocols out there.

What does this test measure?

It measures the ability to generate eccentric force with the hamstrings during a controlled lowering from a kneeling position, simulating the braking phase of the running stride (the phase where this muscle group is most often injured).

It can be measured qualitatively (the angle at which control is lost) or quantitatively (force in Newtons using specific devices).

Equipment needed

• A padded surface or mat
• A partner or fixed anchor to hold down the ankles (a bench with a strap, or a partner kneeling and holding the ankles)
• Optional: a force measurement device (NordBord or similar) to get values in Newtons; otherwise, a goniometer or video to estimate the angle at which control is lost

Test protocol

1. The person kneels on the padded surface, with their ankles firmly held by a partner (or anchored) just above the heel
2. From an upright position (trunk-hip-knee aligned), the person lowers their body forward in a controlled manner, as slowly as possible, using the hamstrings to brake the descent
3. Once they can no longer control the descent, they should catch the fall with their hands, placing them on the floor
4. If a measurement device is available, record the peak force generated during the descent
5. If not, you can qualitatively assess the trunk angle at which control is lost (the closer to the floor, the better)
6. Perform 2-3 reps with rest in between, after an adequate warm-up (this test generates high levels of muscle tension)

Common mistakes

• Not securing the ankles well enough, which allows the person to "cheat" the descent
• Letting the trunk drop quickly instead of actively controlling it with the hamstrings
• Doing the test without a proper warm-up, which can cause muscle soreness (DOMS) in the following hours
• Not recording the asymmetry between legs when measured unilaterally

How to interpret the results

Measurement	Reference
Peak force (with device)	Values below ~337 N (approx. 3.4 N/kg) have been associated in studies with higher hamstring injury risk in team sports
Between-leg asymmetry	Differences greater than 10-15% between the dominant and non-dominant side are considered a risk factor to monitor
Angle of control loss (qualitative)	The closer to horizontal control is lost, the lower the eccentric strength capacity

These values are for reference only — what's most useful in practice is individual tracking over time, especially after a previous injury, where between-leg asymmetry is usually the most relevant data point.

Related tests

• Hamstring flexibility test — complements the eccentric strength assessment with available range of motion
• Quadriceps eccentric control test (step-down) — another eccentric control test, this time for the lower body in a closed chain

Track and monitor progress

The real value of this test lies in tracking between-leg asymmetry and strength progression following a prevention protocol (the Nordic Hamstring exercise itself is often part of that program). With Movalytics you can log values for each leg separately, automatically calculate the asymmetry, and check whether your prevention program is reducing risk over time.

Frequently asked questions

Is the test the same as the prevention exercise? The movement is the same (the Nordic curl), but as a test it's performed periodically to assess capacity, while as an exercise it's prescribed regularly (1-3 sessions/week) for prevention purposes. Can it be used without a force measurement device? Yes, qualitatively, by observing the angle at which the athlete loses control — though you lose precision for comparing absolute values between sessions. Is it safe to do this test with any athlete? It generates a lot of eccentric tension, so a prior progression is recommended (familiarization with the movement in earlier sessions), along with caution for athletes with a recent history of hamstring injury.