Glutes & Hamstrings Hypertrophy Workout - 30min Advanced
This high-intensity session prioritizes glute and hamstring hypertrophy through a mix of heavy bilateral hinges and challenging unilateral stability work. You will leverage the digital weight to maintain tension during both the lengthening and shortening phases of every rep. It is designed for advanced lifters who want to maximize posterior chain thickness and power.
Ideal for competitive athletes or experienced lifters looking to build a resilient posterior chain for explosive sports or aesthetic goals. This session is demanding and requires significant core stability and prior lifting experience.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between accessories, and 30 seconds during the final burnout phase.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide constant resistance on the way up.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean slightly forward to shift the emphasis onto your glutes while holding the smart handles at your sides.
RDL
Glutes, Hamstrings, Back
Hinge at the hips and feel the stretch in your hamstrings, keeping the handles close to your legs.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Engage your core to resist the unilateral pull of the cable as you hinge on one leg.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top of the bridge and fight the downward tension of the cables.
Lateral Walk Out
Glutes, Abs, Obliques
Maintain a low athletic stance to keep the glute medius under constant tension throughout the walk.
Why this order
We begin with high-load bilateral deadlifts to recruit maximum motor units while you are fresh. The workout then transitions into unilateral movements to address asymmetries and finishes with duration-based glute isolation to maximize metabolic stress.
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 select for the heavy deadlifts?
Tonal will suggest a weight based on your profile, but aim for a load where the last two reps of every set are difficult while maintaining a flat back. Use the smart handles to toggle the weight on only once you are in a perfect starting position.
How do I manage balance on the single-leg RDL?
Focus your eyes on a fixed point on the floor and engage your core. If you feel unstable, Tonal's Spotter Mode will detect the struggle and can automatically reduce the digital weight to help you finish the movement safely.
Why use handles instead of the barbell for this glute workout?
Handles allow for a neutral grip and more freedom of movement at the hip joint, which can help increase the range of motion and glute activation compared to a fixed bar. It also allows for easier transitions into the unilateral exercises in this session.