30 Minutes Intermediate Hamstrings Workout with Smith Machine
A 30 minutes muscle building workout targeting your hamstrings using smith machine equipment. 3 exercises, 12 total sets, designed for intermediate 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
- Position a bench inside the Smith machine and sit with your upper back against it.
- Unlock the bar at hip level and lower your hips toward the floor.
- Drive your hips up until your torso is parallel to the floor and shins are vertical.
Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
Form cues
- Set the bar on your upper traps and take a wide stance with toes turned out 45 degrees.
- Push your knees out over your toes as you descend.
- Squat until your thighs are parallel or below, keeping your torso upright.
Finish strong — take the last set close to failure.
Form cues
- Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
- Unlock the bar and hinge at the hips, sliding the bar down your legs.
- Lower until you feel a deep hamstring stretch, keeping the bar against your thighs.
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.