Glutes & Hamstrings Hypertrophy Workout - 20min Intermediate
This targeted 20-minute session focuses on maximizing posterior chain hypertrophy by utilizing the Tonal bar for heavy, stable movements. You will progressively load your glutes and hamstrings through both hinge and bridge patterns to ensure complete muscle fiber recruitment. It is designed to build foundational strength and significant muscle mass in the lower body.
Ideal for intermediate lifters or athletes like sprinters and powerlifters who need explosive posterior power and size. This is perfect for anyone looking to increase their lower body pulling strength in a condensed timeframe.
Equipment
Workout Plan
Rest 90s between heavy deadlift sets, 60-75s for hip thrusts and RDLs, and 45s for the final bridge sets.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and use the digital weight to maintain a flat back throughout the lift.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top of the movement and squeeze your glutes against the constant resistance of the bar.
Barbell RDL
Hamstrings, Glutes, Abs
Lower the bar slowly to feel a deep stretch in your hamstrings before snapping your hips forward.
Barbell Lying Glute Bridge
Glutes, Hamstrings
Maintain a high tempo on these final reps to maximize the metabolic pump in your glutes.
Why this order
The workout begins with the Barbell Deadlift to tax the largest muscle groups while you are fresh, followed by the Hip Thrust to isolate the glutes in a shortened position. We then move to the RDL to stretch the hamstrings under tension and finish with high-rep glute bridges to maximize metabolic stress. This sequence moves from high-stability compound lifts to targeted isolation to ensure total fatigue without needing to switch equipment.
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 bar feels uncomfortable during hip thrusts?
Use a Tonal bar pad or a folded towel across your hips to cushion the digital weight, and ensure the bar is positioned in the crease of your hips before engaging the smart handles.
How do I know if I'm hitting the right weight for hypertrophy?
Tonal will suggest a weight based on your strength score, but for hypertrophy, you should feel like you have only 1-2 reps left in the tank at the end of each set.
Can I do this workout more than once a week?
Yes, but allow at least 48 to 72 hours of recovery between sessions since the posterior chain involves large muscle groups that require significant repair time.