Glutes & Hamstrings Hypertrophy Workout - 30min Advanced
This advanced lower-body session prioritizes maximum mechanical tension and metabolic stress for glute and hamstring hypertrophy. By transitioning from heavy barbell hinge patterns to high-volume unilateral work, you will challenge every fiber in your posterior chain. It is designed for lifters who want to build serious power and shape using dynamic digital resistance.
This is for advanced athletes and physique-focused lifters who have mastered the hinge pattern and want to maximize posterior chain growth. It is particularly effective for powerlifters or field athletes looking to supplement their primary strength blocks.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessory movements, and 30-45s during the final burnout phase.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive your heels into the platform and engage the bar only once your back is flat and core is braced.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top of the bridge to fully engage the glutes against Tonal's constant digital tension.
Bulgarian Split Squat
Quads, Glutes, Obliques
Leaning slightly forward at the hips will shift more of the load onto the glutes rather than the quads.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handles close to your leg and focus on the deep stretch in your hamstrings during the descent.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a steady tempo throughout the interval to keep the cables under tension without resting at the bottom.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step back and across while keeping your hips square to the Tonal to target the glute medius.
Why this order
The workout begins with the Barbell Deadlift to recruit the most motor units while you are fresh, followed by Hip Thrusts for peak glute shortening. We then transition to handles for unilateral movements to address muscle imbalances and finish with high-rep isolation and duration-based bridges to maximize the metabolic pump.
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 Barbell Deadlift?
Since this is an advanced workout, start with about 70-75% of your Tonal-calculated 1RM to allow for the 4-set volume. Tonal will automatically adjust based on your power output and bar speed.
Can I use the bar for the Bulgarian Split Squats instead of handles?
While the bar is an option, handles are recommended here to allow for a more natural range of motion and better balance, which lets you focus entirely on glute recruitment.
How often should I perform this Glutes & Hamstrings session?
For hypertrophy, perform this session once or twice a week, ensuring at least 48-72 hours of recovery between sessions to allow for muscle tissue repair.
Should I use any of Tonal's dynamic weight modes?
Yes, utilizing Eccentric Mode on the Barbell Hip Thrusts is highly recommended to increase time under tension during the lowering phase for enhanced muscle growth.