Glutes & Hamstrings Hypertrophy Workout - 20min Intermediate
This targeted 20-minute session focuses on high-volume posterior chain development using Tonal digital weight. You will progress from heavy bilateral compounds to demanding unilateral variations to ensure no muscle fibers are left unstimulated. It is designed to maximize muscle growth in the glutes and hamstrings through constant tension and controlled eccentrics.
Ideal for intermediate lifters or athletes like runners and cyclists who need powerful hips and glutes to improve performance and prevent injury.
Equipment
Workout Plan
Rest 75-90 seconds between heavy deadlift sets and 60 seconds between unilateral movements and bridges to maintain hypertrophy intensity.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Push the floor away through the smart handles while keeping your back flat.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to increase the tension on your glutes.
Single Leg RDL
Hamstrings, Glutes, Obliques
Control the eccentric phase of the movement to maximize hamstring lengthening.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top of the bridge against Tonals constant tension.
Why this order
The workout begins with the Neutral Grip Deadlift to prime the nervous system and move heavy loads. We then transition to unilateral Bulgarian Split Squats and Single Leg RDLs to address imbalances and maximize hypertrophy, finishing with a high-tension glute bridge for a total burnout.
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 Neutral Grip Deadlift?
Tonal will suggest a weight based on your initial assessment, but for hypertrophy, ensure you are using a load that makes the last two reps of every set challenging while maintaining form.
How do I stay balanced during the Single Leg RDL?
Focus your gaze on a fixed point on the floor about three feet in front of you and engage your core to stabilize against Tonals digital weight.
Why are there duration-based bridges at the end?
The duration-based Resisted Glute Bridge provides sustained time under tension, which is a key driver for hypertrophy, especially after your primary lifts are completed.
Can I use the Spotter mode for this workout?
Yes, Spotter mode is highly recommended for the Bulgarian Split Squats and Deadlifts to help you safely complete those final, difficult reps.