Hamstrings Workout

Warm up first

1. 5 min bike or brisk walk
2. Glute bridges — 2 x 15
3. Light hinge ramp-up sets at 50% and 75%

The session

1. 1
   Barbell Romanian Deadlift

   Barbell · All three heads
   4 × 6-10rest 150s
2. 2
   Dumbbell Romanian Deadlift

   Dumbbell · All three heads
   3 × 6-10rest 150s
3. 3
   Single-Leg Romanian Deadlift

   Dumbbell · All three heads
   3 × 6-10rest 150s
4. 4
   Lying Leg Curl

   Machine · Biceps femoris, Semitendinosus
   3 × 10-15rest 75s
5. 5
   Seated Leg Curl

   Machine · All three heads
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Barbell Romanian Deadlift, 75 after Seated Leg Curl.

Hamstrings wants 10–16 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the hamstrings.

Same muscle, different kit

• Home Hamstrings Workout5 exercises · what a home gym usually has: dumbbells, a band, and the floor