15 Minutes Advanced Hamstrings Workout with Cable Machine
A 15 minutes general fitness workout targeting your hamstrings using cable machine equipment. 3 exercises, 9 total sets, designed for advanced lifters.
15 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~158
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.
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 general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.