Lower Body Strength Workout - 20min Intermediate
Develop serious lower body power with this targeted strength session. By combining heavy barbell compounds with unilateral handle accessories, you will address muscular imbalances while maximizing force production. This workout is designed for those looking to crush their personal bests through efficient and heavy loading.
This is ideal for intermediate lifters or athletes like sprinters and cyclists who need explosive leg power and structural balance. It is also perfect for busy trainees who want to maintain high intensity in a short window.
Equipment
Workout Plan
Rest 120 to 150 seconds between heavy barbell sets to ensure maximum power and 60 to 90 seconds between handle movements.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage the glutes as Tonal increases the digital weight at the top of the pull.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to secure the bar and let the eccentric mode challenge your quad control on the way down.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a vertical torso and focus on the constant cable tension to keep your stabilizing muscles engaged.
Resisted Calf Raise
Calves
Pause at the peak of the contraction and use the smart handles to stay balanced throughout the movement.
Why this order
We start with high intensity barbell compounds to leverage Tonals maximum power output when your central nervous system is fresh. The transition from bilateral bar movements to unilateral handle work ensures we build raw strength first before addressing stability and symmetry with the split squats.
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 Spotter Mode for the heavy barbell sets?
Yes, Spotter Mode is highly recommended for the Barbell Front Squat to provide a safety net if the digital weight becomes too difficult to manage at the end of a set.
How do I choose the correct starting weight?
Tonal will automatically suggest a weight based on your Strength Score, but you should adjust the weight manually if you find you have more than two reps of energy left in the tank.
Why does the workout move from the Barbell to Handles?
Starting with the Barbell allows for maximum bilateral loading for strength, while the Handles facilitate single leg work which helps correct side to side imbalances.