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Glutes & Hamstrings Hypertrophy Workout - 45min Advanced

Master your lower body with this high-intensity session designed for maximum glute and hamstring hypertrophy without external weights. You will utilize advanced single-leg variations and eccentric control to challenge muscle fibers through full ranges of motion. This workout is built to improve your stability and build a rock-solid posterior chain.

This workout is specifically designed for advanced athletes and mountain runners who need significant lower body power and stability for high-performance sports.

45mDuration
8Exercises
24Total Sets
Glutes, HamstringsMuscles

Workout Plan

Rest 60 to 90 seconds between compound sets to allow for partial recovery while maintaining metabolic stress for hypertrophy.

Block 1
Superset

Pistol Squat to Bench

Glutes, Quads

Sit back onto the bench slowly to keep your glutes engaged throughout the entire movement.

4 x 45s

Bodyweight Single Leg RDL

Hamstrings, Glutes

Keep your standing knee slightly soft and pivot at the hips to fire up your hamstrings.

3 x 45s
Block 2
Superset

Reverse Nordic Curl

Abs, Hamstrings, Quads

Focus on the negative by lowering your torso slowly using your hamstrings to resist gravity.

3 x 40s

Copenhagen Plank

Hamstrings, Obliques

Keep your hips high and stack your shoulders to maximize tension in the adductors and hamstrings.

3 x 30s
Block 3
Superset

Bench Reverse Hyper

Back, Hamstrings

Press your hips firmly into the bench and lift your legs using only your glutes.

3 x 45s

Reverse Lunge to Step Up

Glutes, Hamstrings, Quads

Step back deep into the lunge then drive straight up into the step-up with maximum force.

3 x 45s
Block 4
Superset

180 Jump Squat

Calves, Glutes, Quads

Explode upwards and rotate mid-air, using your glutes to absorb the landing softly.

3 x 30s

Glute Bridge

Glutes, Hamstrings

Drive through your heels and squeeze your glutes at the top of the bridge for a full second.

2 x 60s

Why this order

The session begins with high-tension single-leg compounds to maximize motor unit recruitment while you are fresh. It transitions into eccentric hamstring isolations and finishes with high-velocity plyometrics and metabolic bridges to ensure complete muscle fiber exhaustion and drive growth.

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Frequently Asked Questions

How can I increase the intensity without digital weight?

Focus on increasing the time under tension by slowing down the eccentric phase or adding a pause at the peak of each contraction.

Can I use the Tonal arms for balance during the pistol squats?

Yes, you can lightly hold the Tonal arms or handles without turning on weight to help stabilize yourself as you master the range of motion.

What should I do if my hamstrings cramp during the Reverse Nordic Curl?

If cramping occurs, reduce the range of motion or increase the rest period between sets to allow the nervous system to adapt to the high tension.

Glutes & Hamstrings Hypertrophy Workout - 45min Advanced | Free Tonal Workout | tonal.coach