Lower Body Functional Workout - 45min Intermediate
Develop foundational power and stability with this intermediate lower body session. You will focus on heavy bilateral barbell lifts followed by targeted unilateral work to address muscle imbalances and improve core control. This programming bridges the gap between pure strength and athletic performance.
This is ideal for athletes like runners or skiers who need to balance heavy strength with single-leg stability. It also suits intermediate lifters looking to improve their functional movement patterns under tension.
Equipment
Workout Plan
Rest 90-120s between heavy barbell compounds, 60s for unilateral movements, and 30s for the marches and finishers.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats to keep the bar close to your shins throughout the entire lift.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar resting on your front deltoids to maintain an upright torso.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot flat and use the digital weight to maintain a steady tempo on the descent.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on pushing your hips back like you are closing a door with your glutes.
Suitcase March
Obliques
Resist the pull of the cable by engaging your obliques to keep your shoulders perfectly level.
Pull Through
Hamstrings, Glutes, Abs
Squeeze your glutes hard at the top of the movement while keeping a flat back.
Why this order
We lead with high-output barbell movements while your nervous system is fresh to maximize force production. The workout then transitions to unilateral handle exercises to improve structural balance and finishes with high-rep rope work for a metabolic 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 Bulgarian Split Squat feels too unstable?
You can lightly touch the Tonal arms for balance support if needed, but try to rely on the digital weight to guide your center of gravity.
How much weight should I use for the Suitcase March?
Select a weight that challenges your core to stay upright without leaning. Tonal will suggest a weight based on your strength assessment, but prioritize posture over heavy resistance.
Should I use Spotter Mode on the Barbell Front Squat?
Yes, engaging Spotter Mode allows you to push toward the end of your set with the confidence that Tonal will reduce weight if you struggle with the upward phase of the squat.