Pole Meets Science #1: Can eccentric training improve hamstring flexibility and strength?

Introducing Pole Meets Science

We’re kicking off a new Pole Meets Science series where we break down research translate what the findings mean for your training. The first study looks at hamstrings and whether eccentric training can develop both flexibility and strength simultaneously.

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 assigned to three groups for a 6-week program. All participants were tested before and after the program for knee flexion and extension strength (via isokinetic dynamometer testing) and hamstring flexibility (via active straight leg raise using electronic goniometry).

Group 1

• Performed eccentric exercises – Nordic curls and 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

• Performed static stretching – seated forward folds and passive 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

Group 3

• Control – continued usual training

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.

Study limitations

Only included young female dancers – not fully generalisable to adult pole beginners, non-dancers, males or people with a different training background or baseline flexibility.

Small sample size (n=8 per group).

Doesn’t explore how long results last.

Nordic curls and single leg deadlifts are specific exercises, the findings don’t necessarily apply to eccentric loading in general.

What this means for pole dancers

This study supports what many physios and coaches have been preaching, that 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. Loading muscles through their full range, particularly in the lengthened position, can improve both length and its strength in that lengthened state at the same time.

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

• Improve end range length and control
• Increase strength – help with knee grips and other strength moves relying on knee flexion and/or hip extension
• Reduce injury risk – reduced eccentric hamstring strength can contribute to hamstring strains

Our takeaway

If you’re trying to get more flexible and stronger, adding eccentric hamstring drills addressed both both.

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What’s your current approach to hamstring training – stretching, strength work or a combination? Share it in the community forum. It’s a topic that comes up regularly and the more specific the conversation, the more useful it is. And if you know someone who’d find this useful, spread the word!

If you want help structuring eccentric training into your pole program or you’re managing a hamstring issue and want to understand how to load it progressively, a virtual session with Polisthenics is the most direct route to a plan built around your specific situation.

We offer virtual physiotherapy, strength coaching and personalised training programs tailored to pole dancers whether you’re injured, want to avoid getting injured or want to get stronger and achieve your pole goals.

💻 Book your appointment or message us here or on Instagram @polisthenics!

References

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).