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Glutes & Hamstrings Hypertrophy Workout - 60min Beginner

This workout focuses on foundational movements to maximize muscle growth in the lower body. It prioritizes heavy barbell compounds followed by targeted isolation work using ankle straps and handles. You will build a strong base and improve posterior chain definition through controlled time under tension.

Beginners looking to build lower body volume and runners who need to strengthen their posterior chain for better power and injury prevention.

60mDuration
10Exercises
26Total Sets
Glutes, HamstringsMuscles

Equipment

StraightBarHandlesRopeAnkleStraps

Workout Plan

Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during high-rep isolation sets.

StraightBar
Superset
Barbell Deadlift

Barbell Deadlift

Glutes, Hamstrings, Abs

Push the floor away through the center of your feet while keeping the bar close to your shins.

4 x 8

Barbell Hip Thrust

Glutes, Hamstrings

Pause at the top and squeeze your glutes hard against the Tonal's digital resistance.

3 x 10
Handles
Superset

RDL

Glutes, Hamstrings, Back

Hinge at the hips until you feel a deep stretch in your hamstrings, keeping your back flat.

3 x 12

Alternating Goblet Reverse Lunge

Glutes, Hamstrings, Quads

Keep your chest tall and use the handles for balance as you step back into the lunge.

3 x 20
Handles
Resisted Glute Bridge

Resisted Glute Bridge

Glutes, Abs, Hamstrings

Hold the handles at your hips and drive your heels into the floor to lift.

2 x 45s
Rope
Superset
Pull Through

Pull Through

Hamstrings, Glutes, Abs

Focus on driving your hips forward to snap the rope through, engaging your glutes.

3 x 15

Low Squat Walk Out

Hamstrings, Quads, Glutes

Stay low in the tension of the rope and keep your steps small and controlled.

1 x 60s
AnkleStraps
Superset

Prone Bench Hamstring Curl

Hamstrings

Press your hips into the bench to ensure your hamstrings are doing the work, not your lower back.

3 x 12

Quadruped Donkey Kick

Glutes

Maintain a neutral spine and kick straight back, feeling the contraction in your glute.

2 x 15
AnkleStraps

Standing Hip Abduction

Glutes

Keep your torso still and lead with your heel to engage the side of your hip.

2 x 15

Why this order

We start with high-intensity barbell movements to recruit the most muscle fibers while you are fresh. The routine then transitions into equipment-specific blocks to minimize setup time while moving from compound hinges to isolation finishers. The high-volume ankle strap work at the end ensures maximum metabolic stress for hypertrophy.

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Frequently Asked Questions

What weight should I start with for the barbell exercises?

Tonal will suggest a weight based on your strength assessment. For hypertrophy, aim for a weight where the last two reps of each set are challenging but maintain perfect form.

Can I substitute the prone bench exercises?

If you don't have a bench, you can substitute the Prone Bench Hamstring Curl with the Standing Single Leg Hamstring Curl using the ankle straps.

How often should I perform this Glutes and Hamstrings session?

Aim for twice per week with at least 48 hours of rest between sessions to allow for muscle repair and optimal hypertrophy results.

Should I use any specific Tonal weight modes?

Eccentric mode is highly recommended for the RDL and Hip Thrust to increase time under tension and maximize muscle fiber recruitment.