90 Minutes Beginner Hamstrings Workout with Resistance Bands
A 90 minutes muscle building workout targeting your hamstrings using resistance bands equipment. 4 exercises, 14 total sets, designed for beginner lifters.
90 Minutes
Duration
14
Total Sets
8-12 reps
Rep Range
~1103
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
Anchor the band to a low sturdy point and loop it around one or both ankles.
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.
Finish strong — take the last set close to failure.
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.
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.