Stubborn hamstrings? I’m sure you rotate some of these complimentary exercises in and out of your normal leg days. But today, we are going to focus on maximizing our pump for our hamstrings specifically.
This workout combines a mix of machine-based and free-weight movements to fully engage and develop your hamstrings.
Here’s what you’ll be working on:
- Seated Hamstring Curl – Isolates the hamstrings to build strength and muscular endurance.
- Barbell Stiff-Leg Deadlift (BB SLDL) – A compound movement that stretches and strengthens the hamstrings while also engaging the glutes and lower back.
- Lying Hamstring Curl – Targets the hamstrings directly with a controlled contraction to maximize muscle engagement.
- Hamstring-Focused Back Extension – Engages the hamstrings and lower back for improved posterior chain strength and stability.
This workout incorporates controlled tempos and progressive overload. Let’s focus on tempo on this one and less on how much weight we can do.
If you want to get an extra little pump, I always like doing a few high rep hamstring extensions (20) straight into partial reps (10) before starting your workout.
As usual we have single exercise tutorial videos for all the exercises in this work. Screen shot your workout or download a PDF copy below. The PDF download has the video links in it as well!
Tempo Guide: Each exercise has a tempo to follow. Example: If the tempo calls for 2110, that means 2 seconds controlling the weight on the way down with a 1 second pause at the bottom of the exercise. Then 1 second on the way back up and 0 second rest in between each rep.
Example Verbiage: 2(sec) eccentric, 1(sec) pause at bottom, 1(sec) concentric – lift up, 0(sec) pause at top)
For more clarification click here for a video tutorial on a tempo.
Let’s get to work!
Hamstring Focused Workout Plan 1
| **We recommend doing a few warm up sets before each exercise at a lower weight. This ensures you are properly warmed up and ready for your “working” sets.** | ||||||||
|---|---|---|---|---|---|---|---|---|
| Exercise | Sets | Reps | Tempo | |||||
| A1 | SEATED HAMSTRING CURL | 3 | 7, 7, 12 | 2110 | ||||
| B1 | BARBELL STIFF-LEG DEADLIFT | 2 | 8 | 2110 | ||||
| C1 | LYING HAMSTRING CURL | 2 | 12 | 3110 | ||||
| D1 | BACK EXTENSION HAM FOCUSED | 2 | 15 | 2010 | ||||
Hamstring Focused Exercise Tutorials in this workout
Seated Hamstring Curl: Watch video tutorial below.
Barbell Stiff Leg Deadlift: Watch video tutorial below.
Lying Hamstring Curl (Prone Curl): Watch video tutorial below.
Hamstring Focused Back Extension: Watch video tutorial below.
Downloadable Hamstring Focused Workout:
Click below. 👇
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