Hamstring curl eccentric

Purpose of the exercise

Aims to increase eccentric strength and load capacity of the hamstrings, with additional activation of the calf muscles and stabilising musculature around knee and hip. Improves lower leg deceleration ability, tendon adaptation and neuromuscular control. Of great importance for sprinting, high-speed running and hamstring injury prevention.

Supplies

• Eccentric hamstring curl machine

• Flat and stable setup

• Correctly adjusted movement distance and resistance

Starting position

1. Position yourself correctly in the eccentric machine (lying down or sitting, depending on type)

2. Position knees and ankles according to machine setting

3. Hull and pelvis stable against support

4. Core tightened

5. Relaxed shoulders and neck

Implementation

1. Start from the bent knee position

2. Let the machine build up eccentric resistance

3. Let the lower leg stretch slowly and in a controlled manner

4. Actively brake the movement with the hamstrings

5. Maintain constant tension throughout movement

6. Go to set end position

7. Have the machine supported when returning to the start position

8. Stabilise before restarting

Points of interest

✓ Move slowly and in a controlled manner during the downward phase
✓ Keep pelvis and trunk stable
✓ Focus on active inhibition by the hamstrings
✓ Breathe calmly and controlled
✓ Maintain tension until end of movement

✗ Extending the knee too quickly
✗ Compensations through lower back or hips
✗ Loss of tension at the bottom of the movement
✗ Excessive eccentric load without preparation
✗ Ignoring pain in hamstrings or knee

When this exercise?

Hamstring curl eccentric on machine is widely used in sports rehabilitation and performance training to improve the eccentric load capacity of the hamstrings. The exercise is particularly relevant for athletes performing sprints or high-speed running, where the hamstrings have to absorb high eccentric forces. In addition, this exercise is used in preparation for heavier sprinting, running and plyometric loads.

Because of the high eccentric load, this exercise is especially suitable for athletes with a good strength base and sufficient knee and hip control. In rehabilitation context, the exercise is usually applied in the middle to late phase of recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and individually tailored to load capacity, symptoms and recovery status.