Glutes & Hamstrings Hypertrophy Workout - 60min Beginner
This workout focuses on foundational movements to maximize muscle growth in the lower body. It prioritizes heavy barbell compounds followed by targeted isolation work using ankle straps and handles. You will build a strong base and improve posterior chain definition through controlled time under tension.
Beginners looking to build lower body volume and runners who need to strengthen their posterior chain for better power and injury prevention.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during high-rep isolation sets.
Barbell Deadlift
Glutes, Hamstrings, Abs
Push the floor away through the center of your feet while keeping the bar close to your shins.
Barbell Hip Thrust
Glutes, Hamstrings
Pause at the top and squeeze your glutes hard against the Tonal's digital resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the handles at your hips and drive your heels into the floor to lift.
Pull Through
Hamstrings, Glutes, Abs
Focus on driving your hips forward to snap the rope through, engaging your glutes.
Low Squat Walk Out
Hamstrings, Quads, Glutes
Stay low in the tension of the rope and keep your steps small and controlled.
Why this order
We start with high-intensity barbell movements to recruit the most muscle fibers while you are fresh. The routine then transitions into equipment-specific blocks to minimize setup time while moving from compound hinges to isolation finishers. The high-volume ankle strap work at the end ensures maximum metabolic stress for hypertrophy.
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 barbell exercises?
Tonal will suggest a weight based on your strength assessment. For hypertrophy, aim for a weight where the last two reps of each set are challenging but maintain perfect form.
Can I substitute the prone bench exercises?
If you don't have a bench, you can substitute the Prone Bench Hamstring Curl with the Standing Single Leg Hamstring Curl using the ankle straps.
How often should I perform this Glutes and Hamstrings session?
Aim for twice per week with at least 48 hours of rest between sessions to allow for muscle repair and optimal hypertrophy results.
Should I use any specific Tonal weight modes?
Eccentric mode is highly recommended for the RDL and Hip Thrust to increase time under tension and maximize muscle fiber recruitment.