Best Hamstrings Workouts With Weight Machines For Women
About
Workout machines are carefully designed devices that help users perform specific movements with optimal stability and focus.
These apparatuses provide an effective way to target the hamstrings, which are crucial muscles responsible for knee flexion and hip extension.
Tailored considerations for biomechanics and capabilities ensure women, based on averages such as a height of 5’5”, weight of 140 lbs, and age of 34 years old, can achieve their fitness objectives effectively and safely with these routines.
Individual ability should guide adjustments to repetitions and weights to maximize progress and minimize injury risk.
Workout 1
Hamstrings
Lying Hamstrings Curl
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Smith Machine Stiff-Legged Deadlift
18reps45lbs28reps45lbs38reps45lbs
Seated Leg Curl
112reps45lbs212reps45lbs312reps45lbs
Smith Machine Hang Power Clean
112reps30lbs212reps30lbs
Standing Leg Curl
112reps20lbs212reps20lbs312reps20lbs
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Generate My PlanThe 5 Best Hamstrings Exercises with Weight Machines for Women
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1. Lying Hamstrings Curl
SETS LOGGED2,368,667Hamstrings Strength97 mScoreHamstrings
Leg Curl MachineThe Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.
How to do it
The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs2. Seated Leg Curl
SETS LOGGED3,535,105Hamstrings Strength99 mScoreHamstringsLeg Curl MachineThe Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.
How to do it
The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs3. Smith Machine Stiff-Legged Deadlift
SETS LOGGED481,043Hamstrings Strength89 mScoreHamstrings
Smith MachineThe Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
How to do it
The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs4. Standing Leg Curl
SETS LOGGED334,645Hamstrings Strength90 mScoreHamstringsLeg Curl MachineThe Standing Leg Curl is an exercise that strengthens the hamstrings by isolating one leg at a time. Using a machine helps stabilize your movement, making it easier to focus on building muscle without compensating for strength differences between legs.
How to do it
The Standing Leg Curl is an exercise that strengthens the hamstrings by isolating one leg at a time. Using a machine helps stabilize your movement, making it easier to focus on building muscle without compensating for strength differences between legs.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. Smith Machine Hang Power Clean
SETS LOGGED14,254Hamstrings Strength94 mScoreHamstringsSmith MachineThe Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.
How to do it
The Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.
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