Glutes & Hamstrings Hypertrophy Workout - 20min Advanced
Build powerful glutes and resilient hamstrings with this advanced hypertrophy session. You will utilize heavy barbell movements and deep-stretch unilateral exercises to maximize muscle growth. This high-intensity routine is designed for athletes looking to increase posterior chain strength and aesthetics.
Ideal for advanced lifters and powerlifters aiming to break through lower-body plateaus. It is also perfect for sprinters or field athletes needing explosive posterior chain power.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle movements, and 45 seconds before the isolation finisher.
RDL
Glutes, Hamstrings, Back
Keep the handles close to your shins and focus on pushing your hips back until you feel a deep hamstring stretch.
Bulgarian Split Squat
Quads, Glutes, Obliques
Drive through your front heel and use the handles for balance while maintaining a slight forward lean for glute emphasis.
Why this order
We start with the Barbell Hip Thrust to recruit the most muscle fibers while you are fresh. We then transition to the RDL and Bulgarian Split Squat to challenge the muscles in a lengthened position using handles. We finish with a prone isolation movement to fully exhaust the hamstrings without fatiguing the lower back.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Can I use the Smart Bar for the entire workout?
While the Barbell Hip Thrust requires the Straight Bar, the RDL and Bulgarian Split Squat are better performed with Handles to allow for a more natural range of motion and unilateral stability.
What if I can't finish the final reps on the Bulgarian Split Squat?
Tonal's Spotter Mode will detect when you're struggling and automatically reduce the digital weight so you can complete the set with proper form.
How do I ensure I'm hitting my glutes more than my quads?
During the Hip Thrust and Split Squat, keep your weight in your heels and maintain a vertical shin angle to shift the focus from your quads to your glutes.