Glutes & Hamstrings Hypertrophy Workout - 30min Advanced
This high-intensity session targets the posterior chain through a combination of heavy barbell compounds and high-volume isolation work. You will leverage Tonal constant digital tension to fatigue the glutes and hamstrings from every angle. This is designed to maximize muscle fiber recruitment and trigger significant hypertrophy in just 30 minutes.
This workout is ideal for advanced lifters and athletes, such as sprinters or powerlifters, looking to build specific lower body mass and explosive power. It is also perfect for anyone who has mastered the basic hinge pattern and wants to challenge their glute development.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 30 seconds for ankle strap finishers.
Barbell Hip Thrust
Glutes, Hamstrings
Pause for a full second at the top of the thrust to maximize peak glute contraction against the digital weight.
Barbell Sumo Deadlift
Glutes, Hamstrings
Widen your stance and drive through your heels while keeping the barbell close to your shins.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean your torso slightly forward to shift the load emphasis from your quads to your glutes.
Pull Through
Hamstrings, Glutes, Abs
Step far enough away from Tonal to maintain tension on the rope even at the bottom of the hinge.
Why this order
The workout begins with heavy barbell hip thrusts and deadlifts to maximize power output while the central nervous system is fresh. We then transition to unilateral handle work and rope pull throughs to maintain constant tension and address imbalances. Finally, we use ankle strap isolations to push the muscles to metabolic failure for a complete hypertrophic response.
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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 mode should I use for the Barbell Hip Thrust?
Enable 'Eccentric' mode on the Tonal bar to add more resistance during the lowering phase, which is a key driver for glute hypertrophy.
The Bulgarian Split Squat feels shaky, what should I do?
Focus your gaze on a fixed point on the Tonal screen and ensure your weight is distributed through the mid-foot of your front leg.
Can I do the Hamstring Curls without the bench?
The bench provides the stabilization needed for the prone curl, but you can substitute it with the Standing Single Leg Hamstring Curl if space is limited.
How often should I perform this specific glute session?
Given the high volume and use of heavy compounds, perform this workout no more than twice a week with at least 48 to 72 hours of recovery between sessions.