Glutes & Hamstrings Hypertrophy Workout - 20min Beginner
This targeted lower body session focuses on the posterior chain to build shape and strength in your glutes and hamstrings. By utilizing foundational hinge and lunge patterns, you will maximize muscle fiber recruitment through controlled and high quality repetitions. It is designed for beginners who want a focused hypertrophy workout using only the Tonal handles.
Ideal for beginners looking to improve their posterior chain aesthetics or athletes like runners wanting to build knee stabilizing strength. It is perfect for those who want a simple, high-impact workout without switching accessories.
Equipment
Workout Plan
Rest 90 seconds between heavy deadlift sets and 60 seconds between lunges and bridges to maintain hypertrophy intensity.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Push the floor away through your heels as the digital weight adds resistance during the pull.
RDL
Glutes, Hamstrings, Back
Hinge your hips back toward the wall until you feel a deep stretch in your hamstrings before driving up.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Hold the handles at chest height and keep your torso upright to maximize glute engagement on the front leg.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top of the movement and fight the cable tension during the descent.
Why this order
We start with the Neutral Grip Deadlift to move the most weight while your central nervous system is fresh. This is followed by RDLs and reverse lunges to emphasize the eccentric stretch and unilateral stability, finishing with a glute bridge to isolate the target muscles. This sequence moves from heavy compound movements to high-tension isolation to ensure maximum muscle fatigue.
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 weight should I start with for the deadlift?
Tonal will provide a suggested weight based on your initial assessment. If it feels too light during your first set, use the touch screen to increase the digital weight by 2-5 pounds until you feel challenged by the final two reps.
Why are we using handles instead of the bar?
Handles allow for a more natural range of motion and a neutral grip, which is often more comfortable for beginners learning the deadlift hinge. This setup also minimizes transitions since the entire workout utilizes the handle accessories.
Can I use Spotter Mode on these exercises?
Yes, Spotter Mode is highly recommended for the deadlift and lunge movements. If Tonal senses you are struggling or stalling, it will automatically reduce the weight so you can finish your set with perfect form.
How often should I do this workout?
For optimal muscle growth, aim to perform this session 2 times per week. Ensure you have at least 48 hours of recovery between sessions to allow the glutes and hamstrings to repair and grow.