Pole Meets Science #1: Can Eccentric Training Improve Hamstring Flexibility and Strength?

We’re kicking off a new Pole Meets Science series where we explore research that might just change how you stretch, strengthen and stay injury-free on the pole. Today’s study dives into hamstrings investigating whether eccentric training can improve hamstring flexibility and strength.

Study Snapshot

Title: The effects of eccentric training on hamstring flexibility and strength in young dance students
Authors: Liang, Hongfeng and Ying (2024)
Study Link: Read full article here

Study Design

24 female dance students (with 4+ years of training, no recent injuries and similar baseline measurements) were randomly split into three groups:

• Group 1: Did eccentric exercises (Nordic curls + single leg deadlifts)
• Group 2: Did static stretching (seated forward folds + passive standing leg lifts)
• Group 3: Control (continued usual training)

All were tested before and after a 6-week programme for:

• Hamstring flexibility (via active straight leg raise using electronic goniometry)
• Knee flexion and extension strength (via isokinetic dynamometer testing)

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What They Did

Group 1 – Eccentric Training (Nordic curls + single leg deadlifts)

• Weeks 1–2: 3 sets of 6–8 reps
• Weeks 3–4: 3 sets of 12–10–8 reps
• Weeks 5–6: 3 sets of 12 reps
• 30 seconds rest between sets
• 3 mins rest between the 2 exercises

Group 2 – Passive Stretching (seated forward folds + standing leg lifts)

• Weeks 1–2: 3 × 30s hold
• Weeks 3–4: 3 x 45s hold
• Weeks 5–6: 3 x 60s hold
• 30 seconds rest between sets
• 3 mins rest between the 2 exercises

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What They Found

• Group 1 saw significant gains in both strength and flexibility.
• Group 2 improved flexibility but had no strength gains.
• Control group didn’t change much.

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What This Means for Pole Dancers

This study supports what many physios and coaches have been preaching:

Strength training doesn’t mean that you can’t be flexible – exactly the opposite! Eccentric training doesn’t just make you stronger — it can also make you more flexible.

Many pole dancing moves like splits, jade or even basic inverts demand hamstring length and control. Eccentric exercises like Nordic curls and slow SLDLs could help you build this combo — meaning fewer injuries and better lines.

Rather than relying solely on passive stretches, incorporating eccentric strength work could:

• Improve end-range control
• Increase strength for knee grips and other strength moves relying on knee flexion and/or hip extension
• Reduce hamstring strain risk (especially if you’ve had one before)

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Study Limitations

• Only included young female dancers — not fully generalisable to adult pole beginners, non-dancers or males
• Small sample size (n=8 per group)
• Doesn’t explore how long results last

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Our Takeaway

If you’re trying to get more flexible and stronger, adding eccentric hamstring drills might be a smarter (and safer) path than stretching alone.

Liang, F, Hongfeng, H and Ying, Z. (2024). ‘The effects of eccentric training on hamstring flexibility and strength in young dance students’, Scientific Reports, 14, 3692. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10866893/ [Accessed 13 May 2025].