Glutes & Hamstrings Hypertrophy Workout - 45min Advanced
This advanced lower body session focuses on the posterior chain to build maximum muscle volume in your glutes and hamstrings. You will move from heavy barbell hinges to high rep isolation work to ensure total hypertrophy. This workout is designed for experienced athletes who want to push their strength boundaries on Tonal.
This is for advanced lifters or athletes like sprinters and powerlifters looking to develop explosive posterior power and aesthetic lower body mass. It requires familiarity with Tonal's barbell and ankle strap accessories.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during high-rep finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage Tonal's Spotter mode to safely push your limits on this heavy barbell pull.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top and squeeze your glutes against the constant digital resistance of the straight bar.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot centered under the cable to maximize glute recruitment through the full range.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on the eccentric phase to feel the hamstrings stretch under Tonal's continuous tension.
Pull Through
Hamstrings, Glutes, Abs
Hinge deeply at the hips and use the rope accessory to maintain a smooth continuous burn in the glutes.
Why this order
We start with heavy barbell deadlifts to recruit maximum motor units while you are fresh before transitioning to targeted single-leg work. Exercises are grouped by accessory to keep your heart rate up and minimize setup time between sets. The session concludes with high-repetition isolation to fully exhaust the target muscles.
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 often should I do this workout?
For hypertrophy, perform this session 1-2 times per week, allowing at least 48 hours of recovery for your posterior chain.
Should I use Tonal's dynamic weight modes?
Yes, Eccentric mode is highly effective for the Single Leg RDLs and Bulgarian Split Squats to increase time under tension.
Is the bench required for this session?
Yes, the bench is necessary for Bulgarian Split Squats and the deadlift setup to ensure the correct range of motion for glute development.