15 Minutes Intermediate Hamstrings Workout with Cable Machine
A 15 minutes strength workout targeting your hamstrings using cable machine equipment. 3 exercises, 14 total sets, designed for intermediate lifters.
15 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~245
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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
- Lie face down on the machine with the pad just above your ankles.
- Align the machine pivot with your knee joint.
- Curl your heels toward your glutes, squeezing the 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.