Glutes & Hamstrings Hypertrophy Workout - 45min Intermediate
This targeted hypertrophy session focuses on building a powerful posterior chain through a mix of heavy compounds and unilateral isolation. You will utilize Tonal's digital weight to maintain constant tension on your glutes and hamstrings for maximum muscle growth. It is designed for intermediate lifters looking to improve both aesthetics and lower body stability.
This is ideal for intermediate lifters or athletes like runners and cyclists who need to strengthen their posterior chain to improve performance. It is also perfect for those focused on lower body aesthetics.
Equipment
Workout Plan
Rest 90 seconds between heavy deadlift sets, 60 seconds for secondary compounds, and 30-45 seconds for isolation finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide constant tension as you stand.
RDL
Glutes, Hamstrings, Back
Lower the handles just past your knees while keeping your back flat and hamstrings engaged.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on your balance and let the cables guide your path toward the floor during the hinge.
Resisted Step Up
Hamstrings, Glutes
Keep the weight in your front heel to maximize glute recruitment during the ascent.
Racked Squat
Glutes, Quads, Hamstrings
Maintain an upright torso and feel the digital weight pull you into a deep, controlled squat.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the handles at your hips and squeeze your glutes at the top of the bridge.
Why this order
The workout begins with heavy neutral grip deadlifts to prime the nervous system followed by RDLs to focus on hamstring lengthening. We then move into unilateral work and high volume glute isolations to ensure balanced development and a significant metabolic stimulus for muscle growth.
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 starting weight should I select for the deadlifts?
Tonal will suggest a weight based on your initial assessment. For hypertrophy, choose a weight that feels challenging for the final 2 reps of every set.
Can I use the Smart Bar instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and unilateral work, but you can use the bar for deadlifts if you prefer.
How often should I perform this Glutes and Hamstrings workout?
For best results, aim to perform this session twice a week with at least 48 to 72 hours of rest between sessions to allow for muscle recovery.