Lower Body Strength Workout - 60min Advanced
Target every major lower-body muscle group with this high-intensity strength session. This advanced program prioritizes heavy compound movements and unilateral stability to eliminate imbalances and maximize force production. You will utilize Tonal's digital weight to push your limits on the deadlift and squat before finishing with targeted accessory work.
This workout is designed for advanced lifters or field-sport athletes who need explosive lower-body power and robust joint stability. It is ideal for those looking to hit a new personal record on their primary lifts using Tonal's dynamic weight modes.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets (Deadlifts and Squats), 60-90s between unilateral accessory work, and 45s for finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and engage your core to resist the cables pulling you forward.
Racked Squat
Glutes, Quads, Hamstrings
Keep your chest high and let Tonal's digital weight challenge your depth during the squat.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the lead leg and use the smart handle buttons to engage weight only when balanced.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Keep a slight bend in the standing knee and move slowly to maximize eccentric tension.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and resist the weight on the way down to the floor.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to feel the digital weight engage fully in the calves.
Single Leg Pallof Press
Obliques, Abs, Shoulders
Keep your hips square and resist the lateral pull of the cable while balancing on one leg.
Why this order
The session starts with high-threshold compound hinges and squats to recruit the most motor units while fresh. We then move into unilateral variations like the Bulgarian Split Squat and Single Leg RDL to challenge stability and address side-to-side discrepancies. Finally, we use duration-based finishers and isolation movements to fully fatigue the muscle fibers through localized tension.
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
What weight should I start with for the heavy deadlifts?
Start with Tonal's suggested weight based on your previous assessments. If the weight feels too light during the first set, use the smart handle buttons to increase it for the remaining four sets.
Can I substitute the Bulgarian Split Squat if my balance is poor?
Since this is an advanced workout, the Bulgarian Split Squat is key for stability. However, you can hold onto the Tonal arm for balance while your body adapts to the movement before relying solely on the handle.
How often should I perform this specific lower body workout?
Because of the high neurological demand of the 5x5 and 4x6 strength sets, it's best to allow 48 to 72 hours of recovery before repeating this specific session to ensure full muscle recovery.