Glutes & Hamstrings Hypertrophy Workout - 20min Beginner
Build a powerful lower body foundation with this beginner hypertrophy session targeting your glutes and hamstrings. You will utilize heavy barbell compounds followed by high-volume handle work to maximize muscle fiber recruitment and growth. This routine is designed to improve your posterior chain strength through controlled, high-tension movements.
This session is ideal for beginner lifters looking to build shape in their lower body or runners who need more posterior chain power. It is also perfect for busy professionals who need an efficient, science-based leg day in 20 minutes.
Equipment
Workout Plan
Rest 90 seconds between barbell compound sets and 60 seconds between handle-based accessory exercises.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your feet into the platform and engage the digital weight before you begin the lift.
Barbell Lying Glute Bridge
Glutes, Hamstrings
Squeeze your glutes hard at the top of the bridge against the Barbell's resistance.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Keep your chest tall and use the handles to help stabilize your balance as you step back.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain constant tension on the cables by never letting your hips fully touch the floor.
Why this order
This workout starts with the Barbell Deadlift to hit the largest muscle groups while your central nervous system is fresh. We group the barbell movements together to minimize equipment changes before moving into higher-rep handle work for a metabolic finish. The session concludes with a duration-based glute bridge to maximize time under tension for 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
How heavy should I set the digital weight for the deadlifts?
As a beginner, start with Tonal's suggested weight. It should feel challenging by the 8th rep while still allowing you to maintain a flat back and core engagement.
Can I use the Spotter Mode if I struggle with the barbell bridge?
Yes, Tonal’s Spotter Mode will automatically reduce the weight if it senses you are struggling to reach the top of the bridge, ensuring you complete every rep safely.
Is it okay if I don't have a bench for the glute bridges?
The movements in this workout are performed on the floor, so a bench is not required to effectively target your hamstrings and glutes.