Glutes & Hamstrings Hypertrophy Workout - 45min Beginner
This 45 minute hypertrophy session focuses on building strength and size in your glutes and hamstrings using fundamental hinge and squat patterns. You will use a combination of heavy compounds and high tension isolation work to maximize muscle growth. By using only the smart handles, you will keep your heart rate up and transitions seamless.
This workout is ideal for beginner lifters who want to improve their lower body aesthetics or runners looking to build injury resistance. It is specifically designed for athletes who prefer a straightforward handle only setup.
Equipment
Workout Plan
Rest 90 seconds between heavy deadlifts and RDLs. Reduce rest to 60 seconds for lunge and squat variations, and 30-45 seconds for finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your heels into the floor and maintain a flat back as you pull against Tonal's digital resistance.
RDL
Glutes, Hamstrings, Back
Hinge your hips back toward the wall behind you until you feel a deep stretch in your hamstrings.
Racked Squat to Bench
Glutes, Hamstrings, Quads
Lightly tap the bench with your glutes before driving back up to maintain constant tension on the cables.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Keep your front knee stacked over your ankle and use the smart handles to stay balanced through each rep.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Step wide and turn your toes out to bias the outer glutes while holding the handles at chest height.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and hold for a second to fight Tonal's constant cable tension.
Resisted Calf Raise
Calves
Control the descent for three seconds to maximize the eccentric load on your calves.
Suitcase March
Obliques
Stand tall and do not let the weighted side pull your shoulder down as you march in place.
Why this order
The workout begins with high load hinge movements to recruit maximum muscle fibers while your CNS is fresh. We transition into unilateral and bench supported variations to target specific glute regions without overtaxing your lower back. The session concludes with duration based isolation and stability work to achieve a total muscle burnout.
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 if the deadlift weight feels too light at the start?
Tonal will automatically adjust your weight based on your initial assessment, but you can always use the weight dial on the smart handles to increase the load by 1-2 pounds if you feel you have more than two reps left in the tank.
Can I perform the glute bridges on the floor or the bench?
For beginners, the floor is recommended for the Resisted Glute Bridge to ensure maximum stability. If you want a greater range of motion once you are comfortable, you can transition to having your shoulders on the bench.
How often should I perform this specific leg session?
For hypertrophy, aim to run this workout twice a week with at least 48 to 72 hours of rest between sessions to allow your muscle fibers to recover and grow.