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Glutes & Hamstrings Hypertrophy Workout - 20min Advanced

This high-intensity session targets the posterior chain using advanced bodyweight variations to drive hypertrophy in the glutes and hamstrings. By utilizing the Tonal bench and isometric tension, you will challenge your muscles through full ranges of motion without the need for digital weight. It is a perfect supplemental routine for athletes looking to improve explosive power and structural stability.

This workout is designed for advanced lifters and athletes, such as runners or basketball players, who need to build significant posterior chain resilience and hypertrophy without adding external spinal load.

20mDuration
4Exercises
12Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60-90s between sets of the bench step overs and Copenhagen planks, then reduce rest to 45s for the isolation finishers.

Block 1
Superset

Single Leg Bench Step Over

Calves, Glutes, Hamstrings, Quads

Use the Tonal bench for stability and prioritize a slow, controlled descent on each step to maximize glute load.

4 x 45s

Copenhagen Plank

Hamstrings, Obliques

Stack your hips and drive your top leg into the Tonal bench while keeping your bottom leg lifted to torch the hamstrings.

3 x 30s
Block 2
Superset

Bench Reverse Hyper

Back, Hamstrings

Grip the edges of the Tonal bench and focus on lifting your legs with your hamstrings rather than swinging your lower back.

3 x 45s

Glute Bridge

Glutes, Hamstrings

Drive through your heels and squeeze your glutes at the top of the movement as the Tonal timer reaches zero.

2 x 60s

Why this order

This workout follows a compound-to-isolation progression, starting with the most neurologically demanding movement, the Single Leg Bench Step Over. We then move into the Copenhagen Plank to introduce high-intensity isometric stress on the hamstrings and adductors, finishing with high-volume reverse hypers and bridges to maximize time under tension and metabolic waste accumulation.

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Frequently Asked Questions

How do I add weight to this if it is too easy?

While programmed as bodyweight for advanced control, you can wear a weighted vest or focus on a 3-second eccentric (lowering) phase to increase the difficulty of the step overs and bridges.

What if I cannot hold the Copenhagen Plank for the full 30 seconds?

You can scale this by bending your top knee and placing the knee on the Tonal bench instead of your ankle, which shortens the lever and reduces the intensity until you build more strength.

Does this workout require any Tonal accessories?

This workout specifically uses the Tonal bench for every movement to create elevation and leverage, but does not require the smart handles or barbell.