Anytime you superset leg exercises, you’re going to be challenging yourself to the max. This is especially true if you superset the same leg muscle group as one does when performing a hamstring superset.
A hamstring superset pairs two exercises that both focus on the hamstrings as the primary mover muscle of the exercise. You don’t take a rest period until a set of each exercise is completed.
Technically speaking, it is actually classified as a compound set. A traditional leg superset would pair two opposing muscle groups such as the quads and hamstrings. But, to use general terms, we’ll state that it is a superset throughout this article.
Hamstring supersets can be used to build posterior chain strength and endurance. They can be helpful for athletes seeking to become more explosive as well as bodybuilders looking to build more aesthetic hamstrings and glutes.
In this article, we will cover some of my favorite hamstring supersets.
Hamstring Superset 1: Romanian Deadlifts and Barbell Hip Thrusts
Our first superset is easily one of the hardest on this list. It combines the fundamental movement pattern of the hip hinge with one of the greatest butt building exercises – the hip thrust.
This superset is perfect for anyone looking to improve sport performance, as well as anyone looking to build posterior strength and muscle definition.
Begin by performing the Romanian deadlift. You can perform these with either the barbell or dumbbells depending on your preference. Some enjoy being able to lift heavier with the barbell while others prefer the slow emphasized movement and extended range of motions that the dumbbells provide.
Perform a set of 6-8 reps of Romanian deadlifts and then get under a bar on the ground to perform barbell hip thrusts. For this superset, you’ll also perform 6-8 repetitions of hip thrust before taking a rest period.
Your rest period should probably be longer in duration for this intense superset. A general recommendation would be to rest for 3-5 minutes. However, it may be shorter depending on your ability to recover in between sets.
This superset can be performed for 3-5 sets and be included on lower body days or in leg workouts.
Hamstring Superset 2: Kettlebell Swings and Lying Hamstring Curls
Next up we have the kettlebell swing supersetted with lying hamstring curls.
The kettlebell swing is an explosive hip hinge movement. You can go heavy or lighter depending on your goals. For the purpose of this superset, we will opt to perform a moderately high rep range of 12-15 KB swings.
Upon completing the set of KB swings, this superset calls for you to perform lying leg curls. This is a machine that is common in most gyms, but if your gym only has the seated hamstring curl (or if you are more comfortable with seated) you can substitute that variation in.
Perform 10-12 reps of the lying leg curl before taking a rest period of 1-3 minutes.
This superset can be performed for 3-4 sets.
Hamstring Superset 3: Glute Ham Raises (GHRs) and Glute-Focused Hyperextensions
Third on our list is a bodyweight-focused superset that requires two specific machine setups in the GHR and the hyperextension. However, if you do not have access to a GHR it can be performed with a partner holding your ankles. And if you do not have access to hyperextension, the exercise can be performed on a Bosu ball.
Begin by performing a set of 8-12 reps of the GHR. Immediately go into a set of 8-12 reps of glute-focused hyperextensions. Once you are able to perform these exercises with perfect form, you can add weight by holding a desired weight plate.
This superset can be performed for 2-3 sets. Rest periods in between sets will typically last 1-2 minutes.
Hamstring Superset 4: Bosu Ball Hamstring Curls and Glute Bridges
Another bodyweight-focused superset that is more beginner friendly pairs the Bosu ball hamstring curl with the bodyweight glute bridge. And I should emphasize “more” beginner friendly, as this superset will still challenge most lifters.
Begin by performing a leg curl using an exercise ball by placing you ankles on the ball and rolling it from a position where your legs are fully extended to a position where your heels are close to your butt. Perform 8-12 reps of this exercises.
Once completed, put the exercise ball to the side and perform bodyweight glute bridges. To make this more of a challenge on your hamstrings, place your feet slightly further away from your glutes. Perform 8-12 repetitions of this exercise before resting for 60-90 seconds in between supersets.
This superset can be performed for 2-3 sets.
Hamstring Superset 5: Standing Leg Curl and Dumbbell Lunges
Last, but certainly not least, we have the standing leg curl and the dumbbell lunge. The standing leg curl is an awesome isolation exercise that targets the hamstrings using a slightly different angle provided by the standing position. It is honestly one of my favorite hamstring exercises, however the machine is relatively rare in most gyms.
Perform a set of 12-15 reps of standing hamstring curls. Then, grab a set of dumbbells and perform a set of 6-8 dumbbell lunges. The dumbbell lunge is a great glute and hamstring builder – however, it is important to perform with perfect form to avoid injury to the knee and/or hip.
Rest for 2-3 minutes in between supersets. This superset can be performed for 3-4 sets.
Conclusion
There you have it – 5 supersets that will leave you struggling to get off the toilet once the DOMs set in.
Each of the supersets listed above vary in their level of difficulty. We tried to include something for everyone – however, it is important to know your own limitations.
Supersets are an excellent intensifier, but they are also unnecessary for some lifters – especially beginner lifters. If you are new to lifting it may benefit you to work with a personal trainer to get started – and long before considering adding in a leg superset that targets a similar muscle group.
If you have any questions regarding this article, please feel free to leave a comment below.