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Journals / Yalova Üniversitesi Spor Bilimleri Dergisi / 2026 / Cilt: 5 Sayı: 2

Effects of the Nordic Hamstring Exercise on Hamstring Muscle Strength, Performance, and Muscle Architecture: A Systematic Review

Nordic Hamstring Egzersizinin Hamstring Kas Kuvveti, Performans ve Kas Mimarisi Üzerindeki Etkileri: Sistematik Bir Derleme

Turan Aybars Akyürek(NİĞDE ÖMER HALİSDEMİR ÜNİVERSİTESİ, SPOR BİLİMLERİ FAKÜLTESİ)0009-0005-6955-1980
Ruçhan İri(NİĞDE ÖMER HALİSDEMİR ÜNİVERSİTESİ, SPOR BİLİMLERİ FAKÜLTESİ)0000-0002-6520-873X
Pages
316–335
Publication Date
2026-10-23
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AI Summary & Key Takeaways

AI Insight
⚡ TL;DR(Too Long; Didn't Read)

However, results related to sprint performance remain inconsistent, and further randomized controlled trials conducted across different sports disciplines are needed.

📌 3 Key Takeaways

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Objective & Hypothesis:Objective: Hamstring muscles play a critical role in athletic movements such as sprinting, jumping and change of direction, and carry a risk of injury particularly during high-speed running.
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Key Findings & Data:The aim of this systematic review is to evaluate randomized controlled trials examining the effects of NHE on hamstring muscle strength, physical performance parameters and muscle architecture.
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Conclusion & Impact:However, results related to sprint performance remain inconsistent, and further randomized controlled trials conducted across different sports disciplines are needed.
🔬Design:Review & Systematic Survey
📍Scope:2020 Verileri
⚙️Variables:Fiziksel Performans · Hamstring Kas Kuvveti · Kas Mimarisi

Abstract

Objective: Hamstring muscles play a critical role in athletic movements such as sprinting, jumping and change of direction, and carry a risk of injury particularly during high-speed running. Various exercise methods are used to improve hamstring muscle strength and reduce the risk of injury. The Nordic Hamstring Exercise (NHE) is a widely used strengthening method that targets eccentric loading. The aim of this systematic review is to evaluate randomized controlled trials examining the effects of NHE on hamstring muscle strength, physical performance parameters and muscle architecture. Methods: The study was conducted using a systematic review methodology in accordance with the PRISMA 2020 guidelines. Studies published between January 2010 and November 2025 were searched in the PubMed, Web of Science and EBSCO MEDLINE databases using the keywords "Nordic hamstring", "Nordic Hamstring Exercise", "hamstring strength", "sprint", "performance" and "randomized controlled trial". Only randomized controlled trials involving healthy individuals aged 18 to 30 years were included according to PICOS criteria, and methodological quality was assessed using the PEDro scale. Results: The database search identified 438 records, and following eligibility assessments, 20 randomized controlled trials involving a total of 787 participants were included in the review. NHE interventions were found to increase hamstring muscle strength and produce favorable adaptations particularly in the fascicle length of the biceps femoris long head. Findings regarding sprint performance showed variability, while several studies reported improvements in physical performance parameters such as balance, agility, range of motion and flexibility. Conclusion: The current findings suggest that NHE is an effective training method for improving hamstring muscle strength and muscle architecture. However, results related to sprint performance remain inconsistent, and further randomized controlled trials conducted across different sports disciplines are needed.

Özet

Amaç: Hamstring kasları sprint, sıçrama ve yön değiştirme gibi sportif hareketlerde kritik rol oynamakta ve yüksek hızlı koşular sırasında yaralanma riski taşımaktadır. Hamstring kas kuvvetinin geliştirilmesi ve yaralanma riskinin azaltılması amacıyla çeşitli egzersiz yöntemleri kullanılmaktadır. Nordic Hamstring Egzersizi (NHE), eksantrik yüklenmeyi hedefleyen ve yaygın biçimde kullanılan bir güçlendirme yöntemidir. Bu sistematik derlemenin amacı, NHE'nin hamstring kas kuvveti, fiziksel performans parametreleri ve kas mimarisi üzerindeki etkilerini inceleyen randomize kontrollü çalışmaları değerlendirmektir. Yöntem: Çalışma, PRISMA 2020 kılavuzuna uygun sistematik derleme yöntemiyle gerçekleştirilmiştir. PubMed, Web of Science ve EBSCO MEDLINE veri tabanlarında Ocak 2010 ile Kasım 2025 tarihleri arasında yayımlanan çalışmalar "Nordic hamstring", "Nordic Hamstring Exercise", "hamstring strength", "sprint", "performance" ve "randomized controlled trial" anahtar kelimeleriyle taranmıştır. PICOS kriterlerine göre yalnızca 18-30 yaş arası sağlıklı bireyleri içeren randomize kontrollü çalışmalar dahil edilmiş ve metodolojik kalite PEDro ölçeğiyle değerlendirilmiştir. Bulgular: Tarama sonucunda 438 kayıt belirlenmiş, uygunluk değerlendirmeleri sonrasında toplam 787 katılımcıyı kapsayan 20 randomize kontrollü çalışma derlemeye dahil edilmiştir. NHE uygulamalarının hamstring kas kuvvetini artırdığı ve özellikle biceps femoris uzun başı fasikül uzunluğunda olumlu adaptasyonlar oluşturduğu görülmüştür. Sprint performansına ilişkin bulgular değişkenlik gösterirken bazı çalışmalarda denge, çeviklik, eklem hareket açıklığı ve esneklik gibi fiziksel performans parametrelerinde de iyileşmeler rapor edilmiştir. Sonuç: Mevcut bulgular, NHE'nin hamstring kas kuvvetinin geliştirilmesi ve kas mimarisinin iyileştirilmesinde etkili bir antrenman yöntemi olduğunu göstermektedir. Bununla birlikte sprint performansına yönelik sonuçlar tutarlılık göstermemekte olup farklı spor branşlarında yürütülecek ek randomize kontrollü çalışmalara ihtiyaç duyulmaktadır.

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Cite This Article

Akyürek, T. A., İri, R. (2026). Effects of the Nordic Hamstring Exercise on Hamstring Muscle Strength, Performance, and Muscle Architecture: A Systematic Review. Yalova Üniversitesi Spor Bilimleri Dergisi, Cilt: 5 Sayı: 2, 316–335. https://doi.org/10.70007/yalovaspor.1979236

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