Glutes & Hamstrings Hypertrophy Workout - 30min Intermediate
Focus on your posterior chain using only your body weight to drive muscle growth. This session emphasizes time-under-tension and unilateral stability to isolate the glutes and hamstrings effectively without needing the cable system. You will move through high-volume intervals designed to create a deep burn and stimulate hypertrophy.
Intermediate athletes or runners looking to build a resilient posterior chain and improve hip stability without heavy external loading. It is ideal for those who want to master bodyweight mechanics while still achieving significant muscle fatigue.
Workout Plan
Rest 60-90 seconds between compound movements like RDLs and Lunges; 30-45 seconds between isolation movements.
Why this order
The workout begins with unilateral compound movements to address muscle imbalances and maximize motor unit recruitment while the nervous system is fresh. We then move to high-volume accessories and finish with targeted isolation to maximize metabolic stress and muscle fiber fatigue. This specific sequence uses a bodyweight-only approach to prioritize form quality and consistent muscle tension.
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Start Free with AI CoachFrequently Asked Questions
Can I use the Tonal arms for balance during the Single Leg RDL?
Absolutely. If you find your balance wavering, lightly place a hand on the Tonal's arm for stability so you can focus entirely on the hamstring stretch and glute contraction.
How do I make the Glute Bridge more challenging without weights?
Focus on the mind-muscle connection by squeezing your glutes as hard as possible at the top, or try a single-leg variation once you can easily complete the full 60 seconds.
What should I do if the Copenhagen Plank is too difficult?
You can regress the movement by bending your top knee and placing the inside of your knee on the bench rather than your foot, which shortens the lever and reduces the intensity.
Why are there no cable movements in this session?
This workout is specifically designed to show that you can achieve high-intensity hypertrophy for the posterior chain using bodyweight and gravity, making it a great option for recovery days or when you want to focus on movement quality.