15 Minutes Intermediate Hamstrings Workout with Bodyweight
A 15 minutes strength workout targeting your hamstrings using bodyweight equipment. 3 exercises, 15 total sets, designed for intermediate lifters.
15 Minutes
Duration
15
Total Sets
3-6 reps
Rep Range
~263
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Lie on your back and place your heels on top of a Swiss ball.
Form cues
- Lie on your back and place your heels on top of a Swiss ball.
- Bridge your hips up so your body forms a straight line from shoulders to heels.
- Curl the ball toward your glutes by digging your heels in and flexing your knees.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.