Glutes & Hamstrings Hypertrophy Workout - 20min Intermediate
You will target the posterior chain using a combination of heavy barbell movements and targeted isolation work. By focusing on the lengthened and shortened positions of the glutes and hamstrings, this session maximizes muscle fiber recruitment for significant growth. This is perfect for anyone looking to build a stronger foundation and improve lower body aesthetics.
This is designed for intermediate lifters or athletes like sprinters and cyclists who need explosive posterior chain power and muscle mass.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover power, and 60 seconds between isolation movements to maintain metabolic stress.
Barbell Hip Thrust
Glutes, Hamstrings
Drive your hips toward the ceiling and pause for one second at the top to maximize glute contraction.
Barbell RDL
Hamstrings, Glutes, Abs
Focus on Tonal's digital weight pulling your hips back until you feel a deep stretch in your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean in your torso to shift more emphasis onto the glute of the working leg.
Why this order
This workout follows a compound-to-isolation progression, starting with the Barbell Hip Thrust to load the glutes in their strongest position. We pair it with the Barbell RDL to stretch the hamstrings under tension, then finish with high-volume isolation to ensure complete muscle exhaustion.
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
What weight should I start with for Hip Thrusts?
Tonal will suggest a starting weight based on your previous lower-body lifts, but feel free to use the weight dial to increase it if the first set feels easier than a 7 out of 10 effort.
Can I do this workout without the Tonal Bench?
The hip thrusts and Bulgarian split squats require a stable surface; if you do not have the Tonal bench, a sturdy ottoman or household bench can work as a substitute.
How do I get the most out of the ankle strap move?
Ensure the cable is set to the lowest position and move slowly through the eccentric phase to take advantage of Tonal's constant digital tension.