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Glutes & Hamstrings Hypertrophy Workout - 20min Intermediate

Focus on building a strong posterior chain using only your bodyweight to challenge stability and muscle fiber recruitment. This session combines eccentric control with isometric holds to maximize hypertrophy in the glutes and hamstrings. You will feel the burn as we progress from balance-heavy movements to isolation finishers.

This workout is designed for intermediate athletes like runners or hikers who need to improve unilateral hip stability and posterior chain endurance. It is also ideal for those looking to master bodyweight mechanics to ensure better form when using Tonal's digital weight.

20mDuration
4Exercises
12Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60-75s between the RDL and Bridge sets, and 30-45s for the final two exercises to maintain metabolic stress.

Block 1
Superset

Bodyweight Single Leg RDL

Hamstrings, Glutes

Imagine your foot is glued to the floor and hinge at the hips while keeping a flat back.

3 x 45s

Glute Bridge

Glutes, Hamstrings

Drive your heels into the floor and squeeze your glutes hard at the top of the bridge.

4 x 40s
Block 2
Superset

Copenhagen Plank

Hamstrings, Obliques

Keep your hips high and feel your inner thigh and hamstrings working to stabilize your body.

3 x 30s

Donkey Kick

Glutes

Kick your heel toward the ceiling without arching your lower back to keep tension on the glutes.

2 x 60s

Why this order

This order prioritizes the most neurologically demanding unilateral movement (Single Leg RDL) first while you are fresh. We follow with the Glute Bridge for high-volume recruitment, then transition into a high-intensity isometric (Copenhagen Plank) and an isolation burnout to maximize time under tension.

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Frequently Asked Questions

How do I make the Glute Bridge more challenging without weight?

Focus on a powerful squeeze at the top and a slow, three-second lowering phase to increase time under tension. You can also pause at the peak of the movement to maximize fiber recruitment.

What if I cannot hold the Copenhagen Plank for the full 30 seconds?

You can scale this by bending your top leg and placing your knee on the bench instead of your foot. This shortens the lever and makes the movement more manageable while still targeting the hamstrings.

How often should I perform this bodyweight-only session?

Because this is a bodyweight session with a hypertrophy focus, you can perform it 2-3 times per week, ensuring at least 48 hours of rest between sessions for optimal muscle recovery.

Can I use Tonal's digital weight for these movements?

This specific program is designed for bodyweight mastery. If you want to use weight, search for the 'Resisted' versions of these movements in the Tonal catalog to utilize the cable system and smart features.