Glutes & Hamstrings Hypertrophy Workout - 45min Beginner
Build a powerful posterior chain with this targeted hypertrophy session. You will master fundamental barbell hinges before moving into high volume handle work to maximize glute and hamstring development. This workout is designed to ensure beginners can safely push their limits using Tonal's digital resistance.
Beginner lifters looking to build aesthetic glute shape and functional hamstring strength. It is also ideal for runners who need a stronger posterior chain to prevent injuries.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell compound sets and 60 seconds between handle-based accessory movements.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage the smart bar to stand up tall while keeping the bar close to your shins.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top of the movement and squeeze your glutes against the digital weight resistance.
Barbell RDL
Hamstrings, Glutes, Abs
Focus on a slow 3 second descent to maximize Tonal's eccentric loading on your hamstrings.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Keep your hips elevated and maintain constant tension on the cables for the full duration.
Lateral Walk Out
Glutes, Abs, Obliques
Take small controlled steps and fight the cable's urge to pull you back toward the Tonal.
Why this order
The session begins with heavy barbell compounds like the Deadlift and Hip Thrust to recruit the most muscle fibers while you are fresh. We then transition to higher rep handle accessories to increase metabolic stress and total volume for hypertrophy. Exercises are grouped by accessory to minimize equipment changes and keep your heart rate elevated.
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 Barbell Deadlift?
Yes, Spotter Mode is highly recommended for beginners as it will automatically reduce the digital weight if it senses you are struggling to maintain form during the lift.
How do I know if I am using enough weight for hypertrophy?
The last 2 reps of every set should feel challenging but manageable. If Tonal doesn't automatically increase your weight, you can manually adjust it if the set feels too easy.
Can I do this workout if I have tight hamstrings?
Absolutely, but focus on the range of motion you can control. During the Barbell RDL, only go as low as your flexibility allows while keeping a flat back.