Pear Shape

Your hamstrings likely already carry some fat tissue in the thigh region. Direct hamstring development through hip‑hinge and knee‑flexion work converts soft tissue appearance to muscular definition. This is your most visually transformative area. Romanian deadlifts and lying leg curls are priorities.

Hourglass Shape

Balanced lower body development. Full hamstring protocol at even volume between hip hinge and knee flexion work.

Inverted Triangle Shape

Your lower body is narrower. Hamstring development adds the lower body volume that creates visual balance. Higher volume hamstring training is appropriate – prioritize it alongside glute work.

The Exact Hamstrings Protocol

Exercise 1: Romanian Deadlift

Stand holding a barbell or dumbbells in front of your thighs, feet hip‑width. Push your hips back and hinge forward, lowering the weight along your legs while maintaining a straight spine. Feel the deep stretch across the back of both thighs at the bottom. Drive your hips forward to return to standing, squeezing your glutes at the top.

Sets: 4. Reps: 10. Rest: 90 seconds. Starting weight: 65‑85 pounds barbell or 25‑30 pounds per dumbbell. Progressive overload: add 5‑10 pounds every two sessions. Common mistake: rounding your lower back at the bottom – stop the descent when your back begins to round.

Exercise 2: Lying Leg Curl (Machine)

Lie face down on a leg curl machine with the pad resting just above your heels. Curl your heels toward your glutes by bending your knees. Hold the top position for one second. Lower under control over 2 seconds. This is the primary knee‑flexion hamstring exercise and the one that specifically develops the lower hamstring visible in the gluteal fold region.

Sets: 3. Reps: 12. Rest: 75 seconds. Starting weight: 30‑40 pounds. Progressive overload: add 5 pounds when all 3 sets are completed. Common mistake: lifting your hips off the pad to complete later reps – keep hips flat throughout.

Exercise 3: Nordic Hamstring Curl (Assisted)

Kneel on a padded surface with your feet secured under a machine pad or held by a partner. Cross your arms over your chest. Slowly lower your torso toward the floor by extending your knees – your hamstrings contract eccentrically to control the descent. Lower as slowly as possible – aim for 3‑5 seconds of controlled descent. When you reach the floor or near it, push up with your hands and reset. This is one of the most effective hamstring exercises due to the eccentric loading at long muscle length.

Sets: 3. Reps: 5‑8 slow negatives. Rest: 90 seconds. Common mistake: dropping too fast – the value is entirely in the slow, controlled descent.

Timeline

Week 4: Gluteal fold definition begins to emerge.

Week 12: Clear separation between glutes and hamstrings visible from behind.

For the glute‑hamstring combination program, see the glutes protocol. For diet support, the high‑protein protocol provides the substrate for lower body muscle growth. Take the XPL Archetype Quiz to verify your current archetype.

I train clients in person in Houston, Texas and work with people across the US, Canada, and the UK online through XPL. Take the XPL Archetype Quiz to get your exact protocol, or visit xperformancelab.com/plans-pricing to work with me directly.

The standards behind the standards. — Xavier Savage, XPL Xesthetic Performance Labs, Houston, TX