Glutes & Hamstrings Hypertrophy Workout - 60min Beginner
This hypertrophy session focuses on building the foundations of a strong posterior chain using handles-only movements. You will target the glutes and hamstrings through a mix of heavy hinges and controlled unilateral exercises designed for muscle growth. By prioritizing stability and volume, this workout ensures you develop balanced lower body strength.
This workout is ideal for beginner lifters or runners looking to increase posterior chain power and glute definition. It is specifically designed for athletes who prefer the versatility of Tonal's handle accessories over the barbell.
Equipment
Workout Plan
Rest 90 seconds between compound deadlift sets and 60 seconds between lunges and isolation movements.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide a smooth, consistent pull from the floor.
RDL
Glutes, Hamstrings, Back
Focus on the hip hinge and feel the stretch in your hamstrings while keeping the handles close to your shins.
Goblet Squat to Bench
Glutes, Hamstrings, Quads
Maintain an upright torso and use the bench as a depth gauge to ensure consistent range of motion.
Resisted Step Up
Hamstrings, Glutes
Lead with the working leg and resist the urge to bounce off the floor with your trailing foot.
Reverse Lunge w/ Single Arm Row
Glutes, Quads, Back
Synchronize the row with the lunge to engage your core and improve stability under the digital load.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top of the bridge and hold against the constant downward tension.
Why this order
The session begins with heavy neutral grip deadlifts to recruit the most muscle fibers while you are fresh. We then move into RDLs and step-ups to emphasize the eccentric phase and unilateral balance, followed by a high-rep glute bridge finisher to maximize metabolic stress for hypertrophy.
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
Why are we using handles instead of the barbell for deadlifts?
Handles allow for a more natural hand position and a greater range of motion, which helps beginners focus on the hip hinge mechanic without the restriction of a bar path.
What should I do if the step-ups feel too difficult?
You can reduce the digital weight on Tonal using the handle buttons or use a lower bench height to ensure you can maintain control throughout the entire rep.
How do I know if I'm hitting the right intensity for hypertrophy?
The last two reps of every set should feel challenging but manageable. If Tonal's Spotter Mode kicks in, you've reached the perfect point of near-failure for muscle growth.