Glutes & Hamstrings Hypertrophy Workout - 20min Advanced
Focus on maximum muscle growth with this high-intensity lower body session specifically designed to target your posterior chain. You will leverage heavy barbell compounds to overload the glutes before moving into high-volume isolation work for deep fatigue. This session uses Tonal's digital resistance to maintain peak tension throughout every inch of the movement.
This is for advanced lifters and athletes, like sprinters or powerlifters, who want to prioritize gluteal development and hamstring thickness. It is ideal for those who have mastered the hip hinge and want a high-density hypertrophy session.
Equipment
Workout Plan
Rest 90-120s between heavy Sumo Deadlift sets, 60-90s for Hip Thrusts and RDLs, and 30s before the final burnout.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive through your heels and engage Tonal's Spotter mode to push your limits on the heavy final reps.
Barbell Hip Thrust
Glutes, Hamstrings
Pause for one second at the top of the bridge to maximize glute contraction against the constant digital tension.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips and feel the eccentric burn as the cables pull you into a deep hamstring stretch.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Keep your core braced and maintain constant tension on the handles throughout the entire duration.
Why this order
This workout follows a classic compound-to-isolation progression to maximize mechanical tension and metabolic stress. We lead with the Barbell Sumo Deadlift for maximum load capacity, transition into the Hip Thrust and RDL for targeted hypertrophy, and finish with duration-based glute bridges to ensure total fiber recruitment.
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 should I do if the weight feels too light on the Sumo Deadlift?
Since Tonal tracks your power, ensure you are moving the weight explosively. You can also manually increase the digital weight by 5-10 pounds or turn on 'Chains' mode to increase resistance at the top of the pull.
Can I swap the Barbell RDL for the handle version?
You can, but the barbell version is programmed here to allow for higher loading and better stability, which is essential for advanced hypertrophy goals.
How do I maximize glute engagement during the hip thrusts?
Make sure your chin is tucked and your ribcage is down. Focus on tilting your pelvis toward your face at the top of the movement to fully shorten the glute muscles against Tonal's resistance.