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Glutes & Hamstrings Hypertrophy Workout - 45min Beginner

This beginner-friendly session focuses on building a strong foundation for your glutes and hamstrings using bodyweight movements. You will utilize high time under tension to stimulate muscle hypertrophy and improve mind-muscle connection. This routine is designed to maximize muscle engagement without the need for external weight.

This workout is ideal for beginners looking to master lower body mechanics or runners who need to build hip and glute stability. It is also a great option for athletes who want a high-volume hypertrophy session without the joint stress of heavy resistance.

45mDuration
7Exercises
19Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60 to 75 seconds between sets to allow for adequate recovery while maintaining hypertrophy intensity.

Block 1
Superset

Bodyweight Alternating Reverse Lunge

Quads, Hamstrings, Glutes

Keep your weight in the front heel and maintain an upright torso as you step back.

4 x 45s

Glute Bridge

Glutes, Hamstrings

Squeeze your glutes hard at the top and avoid arching your lower back.

3 x 50s
Block 2
Superset

Bodyweight Single Leg RDL

Hamstrings, Glutes

Hinge at the hips while keeping your back flat and the standing knee slightly soft.

3 x 40s

Bench Reverse Hyper

Back, Hamstrings

Lie face down on the bench and use your hamstrings to lift your legs toward the ceiling.

3 x 35s
Block 3
Superset

Donkey Kick

Glutes

Keep your neck neutral and drive your heel toward the ceiling without tilting your hips.

2 x 45s

Fire Hydrant

Glutes

Lift your knee to the side like a swinging door while keeping your arms locked and shoulders square.

2 x 45s
Block 4

Clamshell

Glutes

Lie on your side with knees bent and lift the top knee while keeping your feet together.

2 x 60s

Why this order

The workout begins with multi-joint movements like lunges and bridges to maximize fiber recruitment while energy is high. It then transitions into isolation and stability work like the single-leg RDL and clamshells to fully fatigue specific muscle groups. This compound-to-isolation approach ensures a comprehensive lower body stimulus.

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Frequently Asked Questions

How can I make these bodyweight exercises more challenging?

Focus on the eccentric phase by slowing down the movement to a 3 or 4-second count to increase time under tension.

What if I have trouble balancing on the single-leg movements?

You can lightly touch the Tonal arms or a wall for balance until your stability improves over several sessions.

How often should I perform this specific workout?

For best results in muscle growth, perform this routine 2 to 3 times per week with at least one day of rest between sessions.