Lower Body Hypertrophy Workout - 45min Advanced
This advanced lower body session leverages Tonal's constant tension to maximize muscle growth across the quads, glutes, and hamstrings. You will move from heavy bilateral hinges to demanding unilateral variations to ensure no weak links remain. It is a high-volume approach designed to trigger hypertrophy through varied rep ranges and time under tension.
Ideal for advanced trainees and athletes looking to increase lower body power and aesthetics. It is specifically designed for those who have mastered basic hinges and squats and are ready for the stability challenges of unilateral handle work.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s for the finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Use the Neutral Grip to keep the handles at your sides, focusing on driving the floor away with your feet.
Racked Squat
Glutes, Quads, Hamstrings
Keep the handles racked at shoulder height and fight the cable pull to maintain a proud chest.
Bulgarian Split Squat
Quads, Glutes, Obliques
Take advantage of Tonal's constant tension by controlling the descent for a full three seconds.
RDL
Glutes, Hamstrings, Back
Focus on the hinge and feel the stretch in your hamstrings as the cables pull you into position.
Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a soft knee and use the digital weight to challenge your stability and balance.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Keep the handle tucked close to your chest and drive back to center with explosive power.
Resisted Calf Raise
Calves
Slow down the negative to let Tonal's resistance maximize the stretch on your calves.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Push your hips toward the ceiling and hold against the constant downward tension of the handles.
Why this order
The workout is ordered to prioritize heavy bilateral loading when fresh before moving into unilateral hypertrophy work. This sequence taxes the largest muscle groups first, utilizing Tonal's digital weight to maintain intensity as we transition to high-rep finishers and metabolic stressors. By grouping all handle-based movements, we ensure a seamless flow with zero equipment changes.
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?
Since this is an advanced session, start with a weight that allows you to complete 6 reps with 2 reps left in the tank. Tonal's digital weight will adjust based on your power output.
How do I maintain balance during the Bulgarian Split Squats?
Focus your gaze on a fixed point on the floor and engage your core. Use the handles for slight stability, but ensure the working leg is doing the bulk of the lifting.
Why are some exercises measured in duration instead of reps?
The Resisted Glute Bridge uses duration to maximize time under tension, which is a key driver for hypertrophy in the glutes at the end of a session.
Can I use the Spotter Mode for the Racked Squats?
Yes, if you find yourself struggling to reach the 10-rep target, Tonal's Spotter Mode will automatically reduce the weight so you can maintain form and finish the set.