The Flywheel Hip Extension: From Hamstring Rehabilitation to Performance

Hamstring strain injuries (HSI) are highly prevalent in team sports and often result in muscle atrophy, shortened fascicle length, and reduced eccentric strength. Addressing these deficits is crucial for both injury prevention and rehabilitation, and for enhancing performance. Flywheel resistance training has gained attention in recent years as an effective modality because of its capacity to potentially elicit eccentric overload. The flywheel hip extension (FWHE) is a hip-dominant hamstring exercise that can promote muscle hypertrophy, increase fascicle length, and improve eccentric strength, thereby targeting key HSI modifiable risk factors. Training adaptations can occur within 6 weeks, with recommended prescription involving 1–3 weekly sessions, 4–10 weeks in duration, and individualized inertial loading to optimize outcomes. In rehabilitation, FWHE offers a controlled, progressive eccentric stimulus, particularly valuable in the late stages of rehabilitation. FWHE represents a practical tool to reduce HSI risk, accelerate return-to-play, and improve sport performance.