Hamstring machine exercises
By Ossian Hempel ·
The GainsLog exercise library has 9 exercises that target your hamstrings on a machine, a cable station or a Smith machine. 4 of them are used in the app's programs or suggested by its Program Builder.
- Exercises
- 9
- Machine, cable, Smith
- 6 · 0 · 3
- In GainsLog programs
- 4
- Balanced weekly sets, default profile
- 5 to 8
Knee flexion
The knee bends against resistance. 5 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Lying Leg CurlMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Seated Leg CurlMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Single Leg Seated Leg CurlMachine · Isolation · In GainsLog programs | Machine | Isolation | In GainsLog programs |
| Single Leg Lying Leg CurlMachine · Isolation | Machine | Isolation | |
| Standing Single Leg CurlMachine · Isolation | Machine | Isolation |
Log your hamstring machine work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
Hip extension
The hip straightens from a bent position. 4 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Smith Stiff Legged DeadliftSmith machine · Compound · In GainsLog programs | Smith machine | Compound | In GainsLog programs |
| Ground Base Romanian DeadliftMachine · Compound | Machine | Compound | |
| Smith Good MorningSmith machine · Compound | Smith machine | Compound | |
| Smith Romanian DeadliftSmith machine · Compound | Smith machine | Compound |
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the Program Builder.
How many sets of hamstrings a week?
GainsLog Premium's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your hamstrings is 5 to 8 sets a week at a balanced priority and 10 to 15 when you make it a focus. It recommends no more than 5 sets for one muscle in a single workout.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the hamstrings range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 8 | 5 to 8 |
| Deprioritized | 1 to 5 | 1 to 5 |
Rate your program's weekly sets in GainsLog
GainsLog Premium's program builder rates your program against these set ranges for every muscle.
FAQ
- Which hamstring machine exercises does GainsLog use in its programs?
- Lying Leg Curl, Seated Leg Curl, Single Leg Seated Leg Curl, and Smith Stiff Legged Deadlift. They are the hamstring exercises on a machine, cable or Smith machine that the app uses in its ready-made programs or workout templates, or suggests in the Program Builder.
- How many sets of hamstring exercises should I do a week?
- GainsLog Premium's program builder rates a program against 5 to 8 working sets a week for your hamstrings at a balanced priority on the default profile, and 10 to 15 when it is a focus. It recommends no more than 5 in one workout. Sets on machines, cables and free weights all count toward the same total.
- Which hamstring machine exercises are compound?
- The GainsLog library tags 4 of the 9 as compound lifts: Smith Stiff Legged Deadlift, Ground Base Romanian Deadlift, Smith Good Morning, and Smith Romanian Deadlift. The other 5 are isolation exercises.