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Glutes & Hamstrings Hypertrophy Workout - 45min Intermediate

Focus on glute and hamstring hypertrophy using only your bodyweight and the Tonal bench. This session uses complex movement patterns to challenge stability and muscle fiber recruitment through high time under tension. It is ideal for building a strong foundation and improving lower body control without the need for cable accessories.

This is designed for intermediate athletes and runners who want to bulletproof their posterior chain and improve unilateral balance. It is ideal for those seeking lower body growth through high-volume bodyweight training on Tonal.

45mDuration
8Exercises
22Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60-75s between high-intensity compound sets and 30-45s for isolation exercises to maintain metabolic stress.

Block 1
Superset

Reverse Lunge to Step Up

Glutes, Hamstrings, Quads

Drive your lead heel into the floor and use the Tonal bench for stability as you step up.

4 x 45s

Bodyweight Single Leg RDL

Hamstrings, Glutes

Keep your hips square to the floor and follow the Tonal trainer's pace to maximize hamstring tension.

3 x 40s
Block 2
Superset

Pistol Squat to Bench

Glutes, Quads

Control the descent until your glutes tap the Tonal bench then drive back up to a standing position.

3 x 35s

Copenhagen Plank

Hamstrings, Obliques

Press your top leg into the Tonal bench and keep your core braced to protect your spine.

2 x 30s
Block 3
Superset

Glute Bridge

Glutes, Hamstrings

Squeeze your glutes at the top of the movement and track your reps against the Tonal screen timer.

3 x 45s

Bench Reverse Hyper

Back, Hamstrings

Hinge at the hips over the edge of the Tonal bench and keep your neck in a neutral position.

3 x 30s
Block 4
Superset

Side Lying Hip Abduction

Glutes, Obliques

Maintain a straight line from head to heel while tracking your remaining time on the Tonal display.

2 x 40s

180 Jump Squat

Calves, Glutes, Quads

Explode upward and rotate in mid-air while keeping your landing soft within the Tonal workout space.

2 x 45s

Why this order

The routine follows a compound-to-isolation progression starting with high-demand unilateral work like Pistol Squats and Step Ups to tax the muscles while fresh. We then transition to focused posterior chain isolation with Glute Bridges and Reverse Hypers to drive hypertrophy. By finishing with plyometric 180 Jump Squats, we recruit fast-twitch fibers for a complete muscle burnout.

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Frequently Asked Questions

How do I track progress if I am not using Tonal digital weight?

Focus on the 'Total Volume' of work by increasing your duration per set or slowing down the eccentric phase of each movement to increase time under tension.

Can I use Spotter Mode for the Pistol Squats?

Spotter Mode requires active digital weight to function. For this bodyweight session, the Tonal bench serves as your physical safety net to control your range of motion.

What if the 180 Jump Squats are too difficult?

You can substitute them with standard bodyweight squats while maintaining the same 45-second duration to keep the intensity high without the impact of the jump.

How often should I perform this glute and hamstring workout?

For optimal hypertrophy, aim for twice per week with at least 48 hours of rest between sessions to allow for full muscle recovery and growth.