90 Minutes Advanced Hamstrings Workout with Smith Machine
A 90 minutes strength workout targeting your hamstrings using smith machine equipment. 6 exercises, 30 total sets, designed for advanced lifters.
90 Minutes
Duration
30
Total Sets
3-6 reps
Rep Range
~1575
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Sit in the leg press with your back flat against the pad.
- Place feet shoulder-width apart in the middle of the platform.
- Lower the platform until your knees reach 90 degrees or slightly below.
Position the bar on your upper traps and stagger your feet with one leg forward.
Form cues
- Position the bar on your upper traps and stagger your feet with one leg forward.
- Lower your back knee straight down toward the floor while keeping your torso upright.
- Keep your front shin as vertical as possible — adjust foot placement to achieve this.
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.
Position a bench inside the Smith machine and sit with your upper back against it.
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.
Stand inside the Smith machine with the bar on your thighs and feet hip-width apart.
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.
Finish strong — take the last set close to failure.
Form cues
- Set the bar on your upper traps and unrack with both feet under the bar.
- Step one foot straight back and lower until both knees form 90-degree angles.
- Keep your torso upright and front knee tracking over your toes.
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.