60 Minutes Advanced Hamstrings Workout with Cable Machine
A 60 minutes endurance workout targeting your hamstrings using cable machine equipment. 4 exercises, 11 total sets, designed for advanced lifters.
60 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~578
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Adjust the back pad and leg pad to fit your body — the knee pivot should align.
- Sit back firmly against the pad with the leg pad above your ankles.
- Curl your heels underneath the seat, squeezing the hamstrings.
Straddle a rope attachment from a low pulley and walk forward a few steps to create tension.
Form cues
- Straddle a rope attachment from a low pulley and walk forward a few steps to create tension.
- Hinge at the hips, letting the cable pull your hands back between your legs.
- Keep your arms straight — this is a hip movement, not a pull.
Lie face down on the machine with the pad just above your ankles.
Form cues
- Lie face down on the machine with the pad just above your ankles.
- Align the machine pivot with your knee joint.
- Curl your heels toward your glutes, squeezing the hamstrings.
Finish strong — take the last set close to failure.
Form cues
- Face the cable stack with a straight bar or rope attachment from the low pulley.
- Step back to create tension, then hinge at the hips while keeping your back flat.
- Lower until you feel a deep hamstring stretch — the cable keeps tension constant.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Hamstrings Training Tips
- *RDLs are the king of hamstring exercises — feel the stretch at the bottom and squeeze at the top.
- *Include both hip-hinge movements (RDLs) and knee-flexion movements (leg curls) for complete development.
- *Nordic curls build eccentric hamstring strength that prevents pulls and tears.
Get this hamstrings workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.