Loaded Single-Leg Roman Chair Hold Preferentially Increases Biceps Femoris Activation, Whereas the Nordic Hamstring Exercise Emphasises Semitendinosus Activation in Professional Athletes

Background and Objectives: Hamstring strain injuries (HSIs) are frequent and recurrent in athletes who perform high-speed running. The long head of the biceps femoris (BFlh) is often affected by HSIs. While the Nordic hamstring exercise (NHE) is used for prevention, evidence shows it mainly activates the semitendinosus (ST) instead of the biceps femoris (BF). It was argued that hamstrings may contract isometrically during sprinting’s late swing phase; exercises like the single-leg Roman Chair-Hold (RCH) might better mimic sprinting. Limited electromyographic (EMG) data compare NHE and RCH. This study examined EMG activation of BF and ST during both exercises in athletes. Materials and Methods: Thirty-six professional handball players (17 females, 19 males) were randomly assigned to NHE (n = 18; mean age 22.1 ± 3.9 years) or RCH (n = 18; mean age 22.6 ± 4.9 years). A wireless EMG system recorded dominant leg BFlh and ST activity, normalised to maximal voluntary isometric contraction (MVIC%). NHE participants completed one set of ten repetitions; RCH participants performed three sets of ten repetitions with progressive loads (bodyweight, +10 kg, +20 kg). Results: RCH led to a significantly higher mean BFlh activation in the third set with +20 kg weight compared to NHE (72.9% versus 46.5%; p < 0.001, g = 1.52). BFlh activation steadily increased across RCH sets, coinciding with additional load increments (p < 0.001). Conversely, NHE produced greater ST activation than the RCH at the first set, where RCH was performed with only bodyweight (p < 0.001). Conclusions: NHE primarily activates the ST, while RCH gradually increases BFlh activation, particularly under load. Future research should investigate which exercises are more effective at reducing HSIs to draw more robust conclusions based on the study’s findings.