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Glutes & Hamstrings Hypertrophy Workout - 60min Beginner

Build a solid lower body foundation with this beginner friendly glute and hamstring session. By focusing on controlled bodyweight movements you will establish the mind-muscle connection necessary for future heavy lifting while promoting muscle growth through high time under tension. This workout is perfect for mastering mechanics and improving hip stability.

Ideal for beginners looking to build a foundation or runners who need to strengthen their posterior chain without adding heavy fatigue. It is also great for athletes focusing on hip health and rehabilitation-style hypertrophy.

60mDuration
10Exercises
26Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60-75s between sets to allow for adequate recovery while maintaining a high metabolic demand for hypertrophy.

Block 1
Superset

Bodyweight Squat to Bench w/ Calf Raise

Calves, Glutes, Quads

Tap the Tonal bench lightly with your glutes before driving up to your toes.

4 x 45s

Bodyweight Alternating Reverse Lunge

Quads, Hamstrings, Glutes

Keep your torso upright and watch your form in Tonal's reflection.

3 x 40s
Block 2
Superset

Bodyweight Single Leg RDL

Hamstrings, Glutes

Find a focal point on Tonal's screen to maintain balance throughout the movement.

3 x 30s

Bodyweight Alternating Lateral Lunge

Abs, Glutes, Hamstrings, Quads

Sit your hips back deeply and keep your planted foot flat on the floor.

3 x 45s
Block 3
Superset

Glute Bridge

Glutes, Hamstrings

Squeeze your glutes hard at the top and pause for a second to maximize tension.

3 x 50s

Reverse Nordic Curl

Abs, Hamstrings, Quads

Lower slowly and only go as far as you can control with your core engaged.

2 x 30s
Block 4
Superset

Clamshell

Glutes

Keep your feet together and focus on the side of your hip doing the work.

2 x 40s

Donkey Kick

Glutes

Push your heel toward the ceiling without arching your lower back.

2 x 35s
Block 5
Superset

Fire Hydrant

Glutes

Maintain a neutral spine and lift your knee out to the side with control.

2 x 35s

Side Lying Hip Abduction

Glutes, Obliques

Keep your top leg slightly behind your body to better isolate the glute medius.

2 x 60s

Why this order

This session begins with larger compound movements like squats and lunges to fatigue the primary movers before transitioning to floor-based isolation work. We use a high-volume approach with varied durations to maximize metabolic stress on the posterior chain without needing cable adjustments. This flow prioritizes efficiency and ensures you maintain balance while the muscles are freshest.

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Frequently Asked Questions

Should I add Tonal resistance to these movements?

This session focuses on bodyweight to master mechanics, but you can eventually use Tonal's digital weight with movements like the Barbell Deadlift to increase intensity.

What if I lose my balance on the single leg RDLs?

Lightly touch the Tonal's side or the bench for support while keeping the focus on your standing leg's hamstring and glute engagement.

How often should I perform this glute-focused session?

For hypertrophy, aim for 2 to 3 times per week, allowing at least 48 hours of rest between sessions for muscle recovery.

Where should the bench be positioned for this workout?

Position the bench centrally in front of Tonal for the seated squat taps and to use as a balance aid during standing movements.