Glutes & Hamstrings Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session prioritizes mechanical tension and metabolic stress to maximize glute and hamstring growth. By utilizing Tonal digital weight to maintain constant tension during deep hinges and unilateral lunges, you will effectively isolate the posterior chain. This is a high volume routine designed to push your lower body to its absolute limit.
Ideal for advanced lifters and athletes, such as sprinters or powerlifters, looking to build a powerful posterior chain and improve explosive hip extension. It is perfect for those who want a high-intensity session with minimal equipment changes.
Equipment
Workout Plan
Rest 90 seconds after heavy deadlifts, 60 seconds between unilateral split squats and RDLs, and 30-45 seconds for isolation finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide peak resistance at the top of the hinge.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean to shift the emphasis onto your glutes rather than your quads.
RDL
Glutes, Hamstrings, Back
Focus on the eccentric phase, feeling the stretch in your hamstrings before the digital weight pulls you back up.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips square to the floor and use the cables to help stabilize your balance through the descent.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step back and across while keeping your chest tall, ensuring the handles stay close to your center of mass.
Resisted Step Up
Hamstrings, Glutes
Explode upward on the step and control the negative as Tonal's weight tries to pull you back down quickly.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and hold against the constant cable tension for the full duration.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to feel the digital weight fully engaging your gastrocnemius.
Why this order
The workout begins with heavy neutral grip deadlifts to recruit the most motor units while fresh. We then move into unilateral compounds to address imbalances and increase time under tension, finishing with high-rep glute bridges and calf work to maximize the metabolic pump. All exercises use handles to minimize transitions and maintain intensity.
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 Neutral Grip Deadlift?
Start with a weight that allows you to complete 6 reps with perfect form, as Tonal digital weight feels heavier than traditional iron due to the lack of momentum.
My balance is struggling on the Single Leg RDL, what should I do?
You can lightly touch the Tonal arm or a wall with one hand for stability until your proprioception improves, but keep the working leg fully engaged.
How often should I perform this specific hypertrophy workout?
Because this is an advanced, high-volume session, perform it no more than twice a week with at least 48 to 72 hours of recovery between sessions.
Can I substitute the handles for the bar on deadlifts?
This program is specifically designed for handles to allow for a neutral grip and independent limb movement, which increases glute activation and stability demands.