Glutes & Hamstrings Hypertrophy Workout - 30min Intermediate
This hypertrophy-focused session targets the posterior chain through a mix of heavy bilateral hinges and challenging unilateral movements. By leveraging Tonal's constant tension, you will maximize muscle fiber recruitment in the glutes and hamstrings for significant growth. You will move from high-load compounds to targeted isolation to ensure every fiber is exhausted.
Ideal for intermediate lifters looking to improve lower body aesthetics and power, or runners seeking to strengthen their posterior chain for better hill climbing performance.
Equipment
Workout Plan
Rest 90s between heavy deadlift sets, 60s for unilateral lunges and RDLs, and 45s for the bridge and sumo finisher.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and engage the digital weights by snapping your hips forward at the top.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Keep the handles close to your chest and maintain a vertical shin on your front leg to maximize glute tension.
Single Leg RDL
Hamstrings, Glutes, Obliques
Lower the handles slowly toward your mid-shin, feeling the stretch in your hamstring before driving back up.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a strong squeeze at the top of the bridge against the Tonal's constant downward pressure.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your torso slightly leaned forward to shift more of the Tonal's resistance into your glutes.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Keep the tempo fast but controlled to keep constant tension on your inner glutes and hamstrings.
Why this order
The workout follows a traditional compound-to-isolation progression, starting with heavy bilateral hinges to tax the most muscle mass. We then move into unilateral stability work to correct imbalances and finish with high-volume isolation to drive metabolic stress and 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
Should I use Spotter Mode for the Neutral Grip Deadlift?
Yes, enable Spotter Mode so Tonal can automatically reduce the weight if you struggle to complete the final reps of your heavy sets.
Can I do this workout without the Tonal bench?
Most of these handle-based movements are standing, but for the Bulgarian Split Squat, you can use any elevated stable surface if the bench isn't available.
How many times a week should I perform this session?
For optimal hypertrophy, aim to run this workout twice a week with at least 48 to 72 hours of rest between sessions for recovery.