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Glutes & Hamstrings Hypertrophy Workout - 30min Advanced

This advanced bodyweight session targets the glutes and hamstrings using high-tension unilateral movements and explosive power. You will focus on maximizing time under tension and peak muscle contraction to stimulate hypertrophy without the need for external cables. It is a high-intensity approach that challenges both your stability and your muscle endurance.

This is designed for advanced athletes or runners who want to build functional lower body mass and hip stability using purely bodyweight mechanics. It is ideal for those who have mastered basic hinge patterns and are ready for high-tension isometric and plyometric challenges.

30mDuration
6Exercises
17Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60-75s between compound movements and 30-45s for the isolation and finisher sets.

Block 1
Superset

Bodyweight Single Leg RDL

Hamstrings, Glutes

Hinge at the hips and keep your back flat as if Tonal's digital weight is pulling you down into the hamstrings.

4 x 45s

Copenhagen Plank

Hamstrings, Obliques

Drive your top foot hard into the bench to keep your hips high and fire the adductors and medial hamstrings.

3 x 30s
Block 2
Superset

Reverse Lunge to Step Up

Glutes, Hamstrings, Quads

Maintain a slight forward lean at the torso to keep constant tension on the glute of the working leg throughout the step up.

3 x 45s

Bench Reverse Hyper

Back, Hamstrings

Focus on the mind-muscle connection by squeezing your glutes at the peak of the lift and controlling the descent slowly.

3 x 40s
Block 3
Superset

Fire Hydrant

Glutes

Keep your hips perfectly square to the floor to isolate the glute medius without involving your lower back.

2 x 60s

180 Jump Squat

Calves, Glutes, Quads

Land softly in a deep squat and immediately load your posterior chain for the next explosive jump rotation.

2 x 30s

Why this order

The workout begins with a unilateral hinge and the Copenhagen plank to pre-fatigue the hamstrings and create maximum lateral hip tension. We then transition into compound lunging and isolation hyper-extensions to drive blood flow before finishing with a high-intensity jump squat to recruit fast-twitch fibers. This structure ensures that even without external weight, we are reaching the metabolic stress required for growth.

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Frequently Asked Questions

How can I achieve hypertrophy with only bodyweight on Tonal?

Focus on the 'digital tension' you can create yourself by slowing down the eccentric phase and forcefully squeezing the glutes at the top of every movement to maximize time under tension.

What if the Copenhagen Plank is too difficult?

You can modify this by bending your top knee and resting it on the Tonal bench instead of your foot to reduce the lever length while still targeting the inner thigh and glutes.

Should I use the Tonal bar or handles for these?

Since this is a bodyweight-only prescription, no cables or accessories are needed. Use the Tonal bench for the step-ups and reverse hypers as indicated.

How often should I perform this specific glute session?

Due to the high intensity of the plyometrics and advanced holds, allow 48-72 hours of recovery for the glutes and hamstrings before repeating this session.