Lower Body Hypertrophy Workout - 60min Advanced
This advanced lower body session focuses on high-volume hypertrophy using Tonal's handle system to maximize time under tension. You will progress through heavy compound hinges and unilateral squat variations designed to eliminate imbalances and drive muscle growth. The workout concludes with targeted isolation and metabolic finishers to ensure complete fatigue of the quads and glutes.
This workout is for advanced lifters and athletes who want to build significant leg mass and stability without a barbell. It is perfect for those training for aesthetics or improved power in sports like rugby or sprinting.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds for accessories, and 30 seconds for the final burnout rounds.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your heels into the floor and maintain a neutral spine as the digital weight increases.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front shin vertical and control the eccentric descent to maximize quad tension.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Use your core to resist the single-arm pull and maintain level hips throughout the hinge.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Step wide and sit back into your glute while the cable provides lateral resistance.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Pause at the top of the bridge and squeeze your glutes against the constant digital tension.
Resisted Calf Raise
Calves
Explode onto your toes and lower slowly to utilize Tonal's eccentric loading.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Keep a wide stance and maintain a fast tempo for this high-volume finisher.
Suitcase March
Obliques
Keep your torso perfectly upright and do not let the handle pull you to the side.
Why this order
The routine begins with heavy bilateral and unilateral compounds to recruit maximum motor units while you are fresh. We then move into higher-rep accessory work and duration-based glute bridges to maximize metabolic stress and blood flow. The final burnout and core stability movements ensure structural balance and a high caloric burn.
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 digital weight feels too light on the deadlifts?
If you find the weight too light, enable 'Eccentric Mode' on Tonal to add extra resistance on the way down, which further stimulates hypertrophy.
Can I perform this workout if I have balance issues?
For the Single Leg RDLs, you can lightly touch a wall for balance, but try to let the smart handles and your core do the stabilizing work.
How often should I perform this lower body session?
Because of the high volume and advanced intensity, perform this workout no more than twice a week with at least 72 hours of recovery between sessions.
Why use handles instead of the bar for deadlifts?
Using handles allows for a more natural neutral grip and independent movement of the arms, which can increase the range of motion and core engagement.