Lower Body General Fitness Workout - 20min Intermediate
This lower body session targets your quads and posterior chain using handle-based movements for maximum range of motion. By utilizing Tonal's digital tension, you will build foundational strength and unilateral stability in just 20 minutes. You will finish with high-volume calf work to ensure total leg development.
Intermediate lifters and athletes like runners who need to build unilateral leg stability and posterior chain power without a barbell. It is ideal for those who prefer the natural hand positioning of handle-based cable training.
Equipment
Workout Plan
Rest 90s between deadlift sets, 60s between squats and RDLs, and 30s before calf raises.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Engage Tonal's digital weight at the bottom and drive through your heels to a full lockout.
Racked Squat
Glutes, Quads, Hamstrings
Keep the handles close to your shoulders and maintain an upright torso as you squat.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on the eccentric phase to let Tonal's constant tension challenge your balance and hamstring length.
Resisted Calf Raise
Calves
Pause for a one-second peak contraction at the top to fully engage the calves against the cables.
Why this order
The workout begins with a heavy lead compound, the Neutral Grip Deadlift, to prime the nervous system and target the largest muscle groups. We then move into a secondary quad-dominant squat and a unilateral accessory to address muscle imbalances. This structure moves from the most taxing multi-joint movements to high-repetition isolation work for a complete metabolic finish.
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
Should I use any of Tonal's dynamic weight modes for the deadlifts?
Yes, turning on Eccentric Mode for the Neutral Grip Deadlift will add extra resistance on the way down, helping you build more strength in the hamstrings and glutes.
What should I do if the Single Leg RDL feels too unstable?
Keep your core tight and try looking at a fixed point on the Tonal screen. If you still struggle, you can lightly touch the Tonal's arm for balance while keeping most of the weight in your working leg.
Why use handles instead of the bar for squats?
Handles allow for an offset or racked position that can be more comfortable for the wrists and shoulders, and they allow for a more natural vertical torso alignment for many lifters.