30 Minutes Advanced Hamstrings Workout with Bodyweight
A 30 minutes muscle building workout targeting your hamstrings using bodyweight equipment. 3 exercises, 12 total sets, designed for advanced lifters.
30 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~420
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set up on a GHD machine with your knees on or just behind the pad.
- Start with your torso perpendicular to the floor.
- Lower yourself forward by extending at the knees, keeping hips extended.
Advanced movement — prioritize form over weight.
Form cues
- Kneel on a pad and anchor your heels under something heavy or have a partner hold them.
- Keep your body in a straight line from knees to head — do not bend at the hips.
- Lower yourself toward the floor as slowly as possible, resisting gravity with your hamstrings.
Finish strong — take the last set close to failure.
Form cues
- Lie face up with your heels on sliders and arms at your sides for stability.
- Bridge your hips up so your body forms a straight line from shoulders to heels.
- Curl both heels toward your glutes while keeping your hips elevated.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.