15 Minutes Advanced Hamstrings Workout with No Equipment
A 15 minutes endurance workout targeting your hamstrings using no equipment equipment. 2 exercises, 6 total sets, designed for advanced lifters.
15 Minutes
Duration
6
Total Sets
15-25 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on your back with knees bent and feet flat, then lift hips into a bridge.
- Slowly walk your feet forward one at a time, extending your legs.
- Keep your hips elevated throughout — do not let them sag.
Finish strong — take the last set close to failure.
Form cues
- Stand with feet hip-width apart and a slight bend in the knees.
- Push your hips straight back as if closing a car door with your butt.
- Keep your back flat and chest up throughout the descent.
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.