Glutes & Hamstrings Hypertrophy Workout - 20min Beginner
Focus on building a strong foundation with this high-volume session dedicated to your posterior chain. You will progress from heavy barbell movements to targeted cable isolations to maximize muscle growth in your glutes and hamstrings. This routine uses Tonal's digital resistance to ensure every rep is challenging from start to finish.
Ideal for beginner lifters or athletes like runners and cyclists who need to strengthen their posterior chain for better power and injury prevention.
Equipment
Workout Plan
Rest 90 seconds between barbell sets to recover strength, and 60 seconds between rope and ankle strap exercises.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the bar's digital weight only once your back is flat and core is braced to protect your spine.
Barbell Hip Thrust
Glutes, Hamstrings
Drive through your heels and pause at the top to maximize the glute contraction against Tonal's constant tension.
Pull Through
Hamstrings, Glutes, Abs
Maintain a soft bend in the knees and hinge at the hips until you feel a deep stretch in the hamstrings.
Why this order
This workout follows a compound-to-isolation progression to fatigue the largest muscle groups first while energy is highest. We group barbell movements together to minimize equipment changes before finishing with high-rep cable volume to drive the metabolic stress required 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
How heavy should I set the digital weight for the barbell deadlifts?
Trust Tonal's suggested weight as a starting point. Since we are targeting 8 reps for hypertrophy, the weight should feel difficult by the 6th rep while still allowing for perfect form.
Do I need the Tonal bench for hip thrusts?
Yes, use the Tonal bench for upper back support. This allows for a deeper range of motion which is critical for maximum glute fiber recruitment.
Can I perform this workout without the ankle straps?
The ankle straps are necessary for the final glute kickback exercise. If you do not have them, you can substitute with a standing glute bridge, but the kickback provides superior isolation for the glute medius.
What if I feel the deadlift in my lower back instead of my hamstrings?
Ensure you are hinging at the hips rather than squatting. Use Tonal's Form Feedback feature to check your spinal alignment and ensure you are pulling the weight with your glutes.