Mixed
Both Nordic hamstring exercises (NHE) and hip extension exercises (HE) significantly increase biceps femoris long head (BFLH) fascicle length, with no significant difference between the two methods, thereby potentially reducing hamstring injury risk.
Perform the Nordic Hamstring Exercise (NHE) or Hip Extension (HE) twice weekly for 10 weeks to significantly increase hamstring fascicle length, which is linked to reduced injury risk. Start with bodyweight for NHE and progress to adding weight as you get stronger. For HE, start at 60-70% of your one-rep max and increase load progressively. Both exercises are effective for lengthening the biceps femoris long head, a key factor in preventing strains.
NHE and HE training both stimulate significant increases in BFLH fascicle length; however, HE training may be more effective for promoting hypertrophy in the BFLH.
Why this rating
Randomized controlled trial with 30 participants, clear intervention, and objective imaging (MRI/Ultrasound).
Source
Impact of the Nordic hamstring and hip extension exercises on hamstring architecture and morphology: implications for injury prevention
Matthew N. Bourne et al. · British Journal of Sports Medicine · 2016
DOI 10.1136/bjsports-2016-096130
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →