Lower Body Functional Workout - 60min Intermediate
This workout builds foundational lower body strength while improving balance and multi-planar stability. You will start with heavy barbell compounds to maximize force production before transitioning to unilateral and accessory work. It is designed to bridge the gap between gym-floor strength and real-world athletic performance.
Perfect for athletes like skiers or hikers who need powerful legs and single-leg stability to navigate uneven terrain.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between handle-based unilateral work, and 30-45s for ankle strap and rope finishers.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the ceiling to keep Tonal's bar path vertical and the weight centered over your mid-foot.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the Smart Bar's weight only once your back is flat, and focus on pushing the floor away.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean slightly forward to emphasize the glutes and keep constant tension on the cables throughout the ascent.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handle close to your shin and use Tonal’s digital weight to feel the stretch in your hamstrings without losing balance.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Sit your hips back and down while keeping the moving handle stable to resist the lateral pull.
Resisted Calf Raise
Calves
Pause at the top of the contraction and use Tonal's eccentric mode to control the descent for a deep stretch.
Pull Through
Hamstrings, Glutes, Abs
Reach the rope back between your legs and snap your hips forward to lock out, emphasizing a strong glute squeeze.
Why this order
We begin with the highest-demand barbell movements to capitalize on peak energy levels for maximum mechanical tension. The middle section utilizes unilateral handle movements to address muscle imbalances, followed by ankle strap work to isolate smaller stabilizing muscles and the rope pull-through to finish with a high-rep glute burnout.
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 much weight should I start with for the barbell exercises?
Since Tonal remembers your previous lifts, start with a weight that allows you to complete the 8-rep compound sets with 1-2 reps left in the tank; Tonal’s Spotter mode will assist if you hit failure.
Can I do this workout without the bench?
Yes, the Bulgarian Split Squat can be modified to a standard Split Squat on the floor if the bench is unavailable, though the bench provides a greater range of motion for the quads.
How often should I perform this functional lower body routine?
For optimal recovery and strength gains, aim for 2 times per week, leaving at least 48 to 72 hours between sessions to allow for muscle repair.