Lower Body Functional Workout - 60min Advanced
This high performance lower body session prioritizes heavy barbell compounds followed by challenging unilateral variations to improve both raw strength and athletic balance. You will utilize Tonal's dynamic resistance to tax your glutes and quads through multiple planes of motion. It is designed for advanced lifters who want to build a resilient and functional foundation.
Ideal for competitive athletes or experienced lifters looking to bridge the gap between gym strength and real-world movement. It is particularly beneficial for trail runners or field sport athletes needing multi-directional stability.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral handle work, and 30s for the final isolation burnout.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up high to keep the bar shelf stable as the digital weight pulls you down.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage your lats to keep the bar path vertical and avoid letting Tonal pull you forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your torso upright and use the handles for balance while the cable provides constant tension.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Fight the lateral pull of the single handle to keep your hips square to the floor.
Resisted Step Up
Hamstrings, Glutes
Drive through the heel of the elevated foot and control the descent against Tonal's pull.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside leg forcefully to overcome the digital resistance on the return.
Resisted Calf Raise
Calves
Pause at the top of the movement to ensure full range of motion against the digital load.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the peak contraction at the top to maximize glute activation against the cable tension.
Why this order
The workout begins with heavy bilateral barbell movements to recruit the most motor units while fresh. We then transition to unilateral handle work to address asymmetries and improve functional stability in the frontal and sagittal planes. The session concludes with high-rep isolation to ensure total muscular fatigue and metabolic stress.
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
How do I handle the balance on the single leg RDL?
Use Tonal's Spotter Mode if you feel unstable; it will automatically reduce the weight if you struggle to maintain form during the movement.
Should I use the bench for the Bulgarian Split Squats?
Yes, use your Tonal bench to elevate your rear foot and focus on driving your front heel into the floor to maintain stability.
Can I swap the Barbell Front Squat for a Back Squat?
While the Front Squat is programmed to emphasize quad recruitment and core stability, you can use the Barbell Move setting to perform a back squat if your mobility requires it.
What starting weight is recommended for the functional movements?
Tonal will suggest a weight based on your digital strength score; for unilateral work, start 10% lower to focus on balance before increasing intensity.