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Lower Body General Fitness Workout - 60min Advanced

This high-intensity session targets every major muscle group in your lower body to build functional strength and muscle definition. By combining heavy barbell compounds with targeted accessory movements, you will improve your explosive power and unilateral stability. It is the perfect blueprint for an advanced athlete looking to break through a performance plateau.

This workout is designed for advanced lifters or multi-sport athletes who need a comprehensive lower body session to support explosive power and injury prevention.

60mDuration
10Exercises
30Total Sets
Quads, GlutesMuscles

Equipment

StraightBarHandlesAnkleStrapsRope

Workout Plan

Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during high-rep finishers.

StraightBar
Superset
Barbell Deadlift

Barbell Deadlift

Glutes, Hamstrings, Abs

Engage your lats and keep the bar close to your shins as Tonal applies consistent digital resistance.

4 x 5
Barbell Front Squat

Barbell Front Squat

Quads, Glutes, Abs

Keep your elbows high and core braced to prevent the bar from pulling you forward during the descent.

4 x 6
Handles
Superset
Bulgarian Split Squat

Bulgarian Split Squat

Quads, Glutes, Obliques

Focus on driving through your front heel and let the smart handles guide your balance.

3 x 8

RDL

Glutes, Hamstrings, Back

Hinge deeply until you feel a stretch in your hamstrings while maintaining a flat back.

3 x 10
Handles
Superset
Resisted Lateral Lunge

Resisted Lateral Lunge

Glutes, Quads, Hamstrings

Keep your trailing leg straight and push off forcefully to return to the starting position.

3 x 12

Resisted Calf Raise

Calves

Pause at the top for a peak contraction and slowly lower your heels with control.

3 x 20
AnkleStraps
Superset

Prone Bench Hamstring Curl

Hamstrings

Press your hips into the bench to ensure the hamstrings are doing the work rather than your lower back.

3 x 12

Standing Leg Extension

Quads

Control the negative of the movement to maximize the time under tension for your quadriceps.

3 x 15
AnkleStraps

Standing Hip Abduction

Glutes

Keep your torso upright and lead with your heel to target the gluteus medius.

2 x 15
Rope

Low Squat Walk Out

Hamstrings, Quads, Glutes

Maintain a deep squat position and use the rope's tension to challenge your core stability.

2 x 45s

Why this order

We start with heavy barbell deadlifts and front squats to maximize CNS recruitment while you are fresh. We then move into handle-based unilateral work to address asymmetries and finish with ankle strap isolation to fully fatigue the quads and hamstrings.

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Frequently Asked Questions

What weight should I start with for the barbell deadlifts?

Tonal will suggest a weight based on your previous assessments, but since this is a heavy compound, ensure you use the spotter mode if you are attempting a new personal record.

Can I substitute the prone bench hamstring curl if I don't have a bench?

If a bench is unavailable, you can perform the standing single leg hamstring curl with ankle straps as an effective alternative to maintain isolation.

How often should I perform this specific lower body routine?

Due to the high intensity and advanced volume, once or twice per week is ideal, allowing at least 48 to 72 hours of recovery between sessions.