Glutes & Hamstrings Hypertrophy Workout - 30min Intermediate
You will develop powerful glutes and hamstrings using a combination of heavy barbell compounds and high-volume handle accessories. This session targets the entire posterior chain to improve both athletic performance and muscle definition. By utilizing Tonal's unique resistance curves, you will experience a deeper level of muscle fiber recruitment than traditional free weights.
This workout is designed for intermediate lifters and athletes, like runners or cyclists, who need a strong posterior chain for power and injury prevention. It is ideal for those seeking noticeable glute growth and hamstring definition.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based accessories.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet into the floor and engage Tonal's digital weight as you pull the bar toward your hips.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top of each rep to maximize the constant tension provided by the cables.
Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a slight bend in the knee and keep the handle close to your shin to stay balanced against the cable.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Control the negative for three seconds as Tonal adds eccentric weight to challenge your glute stability.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the top position of the bridge while resisting the downward pull of the smart handles.
Resisted Calf Raise
Calves
Extend through the balls of your feet and feel the peak digital resistance at the top of the lift.
Why this order
This workout follows a classic compound-to-isolation progression. We begin with the Barbell Deadlift and Hip Thrust to move the heaviest weight while you are fresh, then transition to unilateral handle work to address muscular imbalances. The session concludes with duration-based holds and high-rep finishers to maximize metabolic stress for hypertrophy.
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 choose the right starting weight for the Barbell Deadlift?
Since Tonal remembers your previous lifts, start with the weight it suggests and use the first set as a feeler. If it feels too light, you can manually increase the digital weight using the slider or the bar control before the next set.
What if the Single Leg RDL feels too unstable?
If balance is an issue, place your non-working hand lightly on the Tonal’s arm for support. As your stability improves, try to perform the movement without external support to maximize the engagement of your obliques and glute medius.
Should I use Spotter Mode for the Barbell Hip Thrust?
Yes, enabling Spotter Mode is highly recommended for Hip Thrusts. It will automatically reduce the resistance if you struggle to complete the lockout, allowing you to train safely to near-failure for maximum growth.