Hamstrings Workouts

Hamstrings-focused workouts built around hinge and knee-flexion patterns with evidence-based effort targets, practical load progressions, and controlled tempo to build posterior-chain strength and resilience.
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Workout 1

5 exercises15 sets

Hamstrings Strength and Hypertrophy Template

Hamstrings, Quadriceps, Lower Back, Glutes

A hamstrings-focused template combining heavy hinges, direct knee-flexion work, and controlled eccentric stress for strength and muscle growth.

  1. 1
    Conventional Deadlift
    anatomy
    anatomy
    1Exercise

    Conventional Deadlift

    Rest 2m 30s

    • 18 reps x 135 kgRIR 3
    • 26 reps x 155 kgRIR 2
    • 35 reps x 175 kgRIR 1

    Brace hard before each rep, push floor away, and lock out with glutes without overextending low back.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 35 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Soft knees, hips back, and maintain neutral spine while reaching max hamstring stretch under control.

  3. 3
    Lying Leg Curl
    anatomy
    3Exercise

    Lying Leg Curl

    Rest 1m 30s

    • 112 reps x 50 kgRIR 3
    • 210 reps x 60 kgRIR 2
    • 38 reps x 70 kgRIR 1

    Keep hips anchored to pad and avoid jerking through shortened range.

  4. 4
    Barbell Good Morning
    anatomy
    4Exercise

    Barbell Good Morning

    Rest 2m

    • 110 reps x 45 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 65 kgRIR 1

    Use moderate range where spinal position is stable and keep bracing constant through each rep.

  5. 5
    Nordic Hamstrings Curl
    anatomy
    5Exercise

    Nordic Hamstrings Curl

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 34 reps x 0 kgRIR 1

    Keep hips extended and resist descent as long as possible before controlled catch.