Glutes & Hamstrings Hypertrophy Workout - 45min Beginner
Focus on building a strong posterior chain with this beginner-friendly hypertrophy session. You will move from heavy barbell compounds to targeted isolation movements to maximize muscle growth in your glutes and hamstrings. This workout utilizes Tonal's digital tension to ensure constant engagement throughout every rep.
Ideal for beginners who want to shape their lower body and runners looking to improve posterior chain power. It is perfect for anyone looking to build a foundation of strength in the glutes and hamstrings.
Equipment
Workout Plan
Rest 90-120s between heavy barbell compounds, 60-90s between handle and rope accessories, and 45s between ankle strap finishers.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips until you feel a deep stretch in your hamstrings while keeping the bar close to your shins.
Barbell Hip Thrust
Glutes, Hamstrings
Drive your hips toward the ceiling and pause at the top to fully engage your glutes against the digital weight.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Keep your chest up and push through the floor as you stand to engage both glutes and hamstrings.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Maintain a vertical torso and use the smart handles to stay balanced as you step back.
Pull Through
Hamstrings, Glutes, Abs
Reach the rope through your legs and snap your hips forward to finish the movement.
Why this order
This workout begins with high-load barbell movements to recruit the most muscle fibers while you are fresh and capable of maximum output. It then transitions to handle-based lunges and cable-specific isolations to finish the muscles with higher volume and constant tension. The exercise order minimizes equipment changes by grouping barbell, handle, and ankle strap movements together.
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 know if the weight is right for hypertrophy?
Tonal will suggest a starting weight, but for hypertrophy, you should feel like you have 1-2 reps left in the tank at the end of every set. If the last two reps feel too easy, use the Tonal screen to increase the weight by 1-2 pounds.
What if I struggle with balance on the reverse lunges?
Focus on a spot on the floor about six feet in front of you and keep your core tight. Tonal's digital weight is more stable than dumbbells, and you can always use the Smart Handles to turn the weight off instantly if you lose your footing.
Should I turn on any Weight Modes like Eccentric or Burnout?
For hypertrophy, Eccentric mode is excellent for the Barbell RDL and Hamstring Curls as it adds resistance during the lengthening phase. Only use Burnout mode on the final set of Donkey Kicks or Hip Abductions to maximize muscle fatigue.