Lower Body General Fitness Workout - 60min Advanced
You will challenge your lower body strength and stability through a sophisticated blend of heavy hinges and high volume isolation work. By utilizing single leg variations and racked positions, this workout forces your core to stabilize against unilateral loads while driving serious muscle growth. This is a comprehensive leg day designed for advanced lifters who want to maximize their time on the handles.
This session is ideal for seasoned athletes or weekend warriors looking to bulletproof their lower body and improve functional strength for sports like skiing or cycling.
Equipment
Workout Plan
Rest 90-120s between heavy deadlift sets, 60-90s between compound supersets, and 30s before the final burnout finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and engage your glutes as you stand against Tonal's digital resistance.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a proud chest and use the handles to stabilize your balance through the eccentric phase.
Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips and imagine pushing the wall behind you with your floating heel.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows high and the handles tucked close to your shoulders to engage your upper back.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Step back and across while keeping your front knee tracking over your toes for lateral glute activation.
Resisted Calf Raise
Calves
Pause at the peak of the movement to maximize the digital weight tension on your calf muscles.
Mini Sumo Squat
Glutes, Quads, Hamstrings
Pulse at the bottom of the range to create a deep burn in the inner thighs and glutes.
Suitcase March
Obliques
Keep your torso vertical and resist the urge to lean as the handle pulls you to one side.
Why this order
This program begins with a heavy neutral grip deadlift to tax the posterior chain while your central nervous system is fresh. We then move into supersets that pair unilateral stability with bilateral power to address muscular imbalances and finish with high-rep isolation to drive 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
Can I use the Bar for the deadlift instead of handles?
This specific program is optimized for handles to allow for a more natural neutral grip and increased range of motion on the unilateral movements.
How should I handle the weight for the Suitcase March?
Tonal will suggest a weight, but focus on maintaining a perfectly upright posture rather than chasing high numbers to protect your spine.
What if the Bulgarian Split Squat is too difficult for my balance?
You can hold onto the Tonal arm for stability with one hand while using the other for the digital weight until your balance and stabilizer muscles improve.