90 Minutes Intermediate Hamstrings Workout with Resistance Bands
A 90 minutes endurance workout targeting your hamstrings using resistance bands equipment. 4 exercises, 11 total sets, designed for intermediate lifters.
90 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~866
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Anchor the band to a low sturdy point and loop it around one or both ankles.
- Lie face down with your legs extended and the band taut.
- Curl your heels toward your glutes, squeezing the hamstrings hard at the top.
Stand on the center of the band with feet hip-width apart.
Form cues
- Stand on the center of the band with feet hip-width apart.
- Hinge at the hips and grip both ends of the band.
- Stand up by driving through your heels with a flat back.
Anchor the band at a low point and loop it around one ankle.
Form cues
- Anchor the band at a low point and loop it around one ankle.
- Stand facing the anchor point, holding onto something for balance.
- Curl your heel toward your glute by bending the knee against the band.
Finish strong — take the last set close to failure.
Form cues
- Stand on the band with feet hip-width apart and loop the other end behind your neck.
- With a slight knee bend, hinge forward at the hips, pushing your butt back.
- Lower until you feel a strong hamstring stretch with a flat back.
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.