Exercise plans / Legs
Hamstrings
The hamstrings both hinge the hip and bend the knee. Train both actions each week.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Dumbbell Romanian deadliftPush your hips back and stop when your hamstrings are fully stretched. | 3 | 10 | 90 s | 3-0-1 |
| Lying leg curlKeep your hips pressed into the pad. | 3 | 12 | 60 s | 2-1-1 |
| Glute bridgeFeet further away from you for more hamstring work. | 3 | 15 | 60 s | 2-1-1 |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Barbell Romanian deadliftKeep the bar against your thighs and keep your back neutral. | 4 | 6–8 | 2–3 min | 3-0-1 |
| Nordic curlAnchor your heels and lower yourself as slowly as you can. | 3 | 5 | 2 min | slow lowering |
| Seated leg curlLean forward for more stretch at the start. | 3 | 10–12 | 90 s | 2-1-1 |
| Good morningLight weight, slow, with a slight bend in the knees. | 3 | 8 | 2 min | 3-0-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.