Glutes & Hamstrings Hypertrophy Workout - 30min Intermediate
This hypertrophy-focused session targets the posterior chain with a blend of heavy barbell compounds and focused isolation work. By prioritizing the hip thrust and RDL, you will build foundational strength before moving into unilateral and isolation movements that sculpt the glutes and hamstrings. It is designed for intermediate lifters who want to maximize lower body volume in a short training window.
This workout is ideal for athletes looking to improve their posterior chain power for sports like sprinting or cycling, or anyone aiming for aesthetic lower body development.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to recover strength, and 60 seconds between isolation exercises to maintain metabolic stimulus.
Barbell Hip Thrust
Glutes, Hamstrings
Drive your hips toward the ceiling and pause for one second to maximize Tonal's digital resistance at the peak.
Barbell RDL
Hamstrings, Glutes, Abs
Maintain a flat back and keep the bar close to your shins to engage the hamstrings throughout the eccentric phase.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean your torso slightly forward to shift more load onto the glutes while maintaining balance with the handles.
Pull Through
Hamstrings, Glutes, Abs
Hinge deeply and snap your hips forward while keeping the rope centered between your legs for a smooth pull.
Why this order
We start with heavy barbell hip thrusts and RDLs to hit the largest muscle groups while you are fresh, utilizing Tonal's digital weight for maximum tension. We then transition to unilateral work to address imbalances, followed by ankle strap isolations and rope pull-throughs to fully exhaust specific muscle fibers without taxing 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
How do I handle the weight for the Barbell Hip Thrust?
Use the Tonal bench and the bar pad for comfort, and ensure the bar is positioned correctly over your hips before engaging the digital weight with the smart bar button.
Should I use any special Tonal modes for this workout?
This workout is great for Eccentric Mode on the Barbell RDLs to increase time under tension, which is a key driver for hypertrophy.
What if the Bulgarian Split Squat is too difficult for balance?
You can perform a standard split squat or use the Tonal arms for light support until your stability and coordination improve.
How often should I perform this specific glute and hamstring session?
For optimal hypertrophy, aim to run this workout 1-2 times per week, ensuring at least 48 hours of recovery between leg-intensive sessions.