Glutes & Hamstrings Hypertrophy Workout - 20min Advanced
This advanced lower body session targets the posterior chain with a primary focus on deep glute activation and hamstring elongation. You will utilize high-skill unilateral movements to eliminate imbalances followed by high-volume finishers to drive muscle growth. This is a high-intensity 20-minute blast designed to maximize hypertrophy in minimal time.
This workout is designed for advanced lifters and athletes, such as runners or sprinters, who want to build serious posterior chain power and unilateral stability. It is ideal for those who have mastered basic hinges and want to push their hypertrophy limits.
Equipment
Workout Plan
Rest 75-90 seconds between sets of RDLs and Bulgarian Split Squats. Reduce rest to 45 seconds for bridges and sumo squats.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Use Tonal's eccentric mode to control the negative for 3 seconds, feeling the deep stretch in your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Drive through your front heel and keep your torso upright to maximize glute recruitment against the cable's resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and fight Tonal's constant digital tension during the lowering phase.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Maintain a wide stance and keep a rapid, consistent tempo to maximize metabolic stress for the finisher.
Why this order
The workout begins with the Single Arm Single Leg RDL to challenge stability and pre-exhaust the hamstrings while they are fresh. It then moves into Bulgarian Split Squats for heavy mechanical tension, followed by isolation work and a high-rep finisher to maximize the hypertrophy pump using constant cable tension.
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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
How should I manage the balance on the single-leg movements?
Focus your eyes on a fixed point on the floor and engage your core. If you struggle, Tonal's digital weight allows you to quickly adjust the load down 5 pounds until your stability improves.
Can I use Burnout Mode on the Mini Sumo Squats?
Yes, Burnout Mode is excellent for the final set of Sumo Squats to ensure you reach technical failure and maximize the hypertrophy stimulus.
What weight should I aim for on the Glute Bridges?
Since this is duration-based, select a weight that allows you to maintain perfect form for the full 45 seconds without your hips sagging against the cable pull.
How often should I perform this specific glute and hamstring session?
Because of the high intensity and advanced movements, 1-2 times per week is ideal, allowing at least 48 hours of recovery for the posterior chain.