Lower Body Strength Workout - 20min Intermediate
This lower body strength session focuses on foundational movements to maximize power and stability. You will work through high-intensity compound lifts followed by targeted accessory work to ensure balanced leg development. It is designed to challenge your intermediate lifting skills while utilizing Tonal's consistent digital tension.
This workout is ideal for intermediate lifters or athletes like cyclists and runners who need to build raw lower body force. It is also perfect for anyone short on time but looking for high-intensity strength training.
Equipment
Workout Plan
Rest 120 seconds between heavy deadlift sets and 60 to 90 seconds for your Bulgarian split squats and RDLs.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Focus on pushing the floor away while maintaining a flat back against the cable's resistance.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot flat and use the digital weight to stay balanced as you descend into the split.
Why this order
We start with the neutral grip deadlift as our primary heavy compound to recruit the most muscle fiber early while you are fresh. We then move into a unilateral Bulgarian split squat to address muscle imbalances followed by RDLs to isolate the posterior chain. Finishing with calf raises ensures total leg development without requiring an accessory change.
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 do I choose the right starting weight for the deadlifts?
Start with a weight that allows you to complete the first set with two reps in reserve. Tonal will automatically adjust based on your performance over the five sets.
Can I use the bar for deadlifts instead of handles?
This specific routine is programmed for handles to allow for a neutral grip and a more natural path of motion for your joints.
What if the Bulgarian split squats feel too difficult to balance?
Focus on your balance first or reduce the digital weight manually on the screen until you find your stable range of motion.
How often should I perform this lower body session?
For best results, aim to complete this workout twice per week with at least 48 hours of recovery between sessions to allow for muscle repair.