Home 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
   Dumbbell Romanian Deadlift

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

   Dumbbell · All three heads
   3 × 6-10rest 150s
3. 3
   Nordic Hamstring Curl

   Bodyweight · Biceps femoris
   3 × 10-15rest 75s
4. 4
   Slider Hamstring Curl

   Bodyweight · All three heads
   3 × 10-15rest 75s
5. 5
   Band Leg Curl

   Resistance band · Biceps femoris
   3 × 10-15rest 75s

Why this order

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

• Hamstrings Workout5 exercises · everything a full gym has