Machine Hamstring Exercises
6 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Glute Ham Raise
Machine
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Standing Leg Curl
Machine
Biceps femoris
Machine Kneeling Leg Curl
Machine
Biceps femoris
Programs with these exercises
Upper/Lower 4-Day Split
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym