Glutes & Hamstrings Hypertrophy Workout - 60min Beginner
This hypertrophy focused session prioritizes the posterior chain to build shape and strength in your glutes and hamstrings. By utilizing foundational compound movements like deadlifts and hip thrusts, you will maximize muscle fiber recruitment through Tonal's constant digital tension. It is designed to provide a high volume of work while keeping movements simple and effective for beginners.
This workout is ideal for beginner lifters who want to build a strong lower body foundation and improve their physique. It is particularly beneficial for runners and hikers who need increased glute power for better performance and injury prevention.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell compound sets and 60 seconds between handle accessory movements.
Barbell Deadlift
Glutes, Hamstrings, Abs
Press the floor away and feel the weight distribute evenly across the Barbell as you stand.
Barbell Hip Thrust
Glutes, Hamstrings
Squeeze your glutes hard at the top of the movement where Tonal's digital resistance is peak.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge your hips back toward the wall until you feel a deep stretch in your hamstrings.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your heels into the floor and hold the bridge against the downward cable tension.
Resisted Calf Raise
Calves
Pause for a full second at the top of each rep to maximize your time under tension.
Why this order
The workout begins with heavy barbell compound movements to utilize your maximum energy for the most demanding lifts. We then transition to handle-based exercises to focus on isolation and metabolic stress for hypertrophy while minimizing equipment changes. The session concludes with duration-based finishers to ensure total muscular fatigue in the glutes.
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
What digital weight should I use if I am a total beginner?
Start with the weight Tonal suggests based on your initial strength assessment. If a movement feels too easy during the first set, you can manually increase it by 2 to 5 pounds using the touchscreen or smart handle buttons.
How often should I perform this Glutes and Hamstrings workout?
For optimal hypertrophy, aim to perform this workout 2 times per week. Ensure you have at least 48 hours of recovery between sessions to allow the muscle tissue to repair and grow.
Should I use any of the Tonal Dynamic Weight Modes?
As a beginner, focus on mastering your form first. Once you feel comfortable, try turning on Eccentric Mode for the Barbell RDLs to increase the challenge on your hamstrings during the lowering phase.
Can I do this workout without the Tonal Bench?
The Squat to Bench and Hip Thrust movements are designed to be used with the bench for safety and range of motion. If you don't have a bench, you can perform these on the floor, though the range of motion will be slightly reduced.