Lower Body Strength Workout - 60min Intermediate
This lower body powerhouse focuses on building raw strength through high-intensity compound lifts and targeted unilateral work. By combining bilateral squatting and deadlifting with single-leg accessories, you will address muscular imbalances while maximizing peak power output. It leverages Tonal's digital resistance to provide constant tension throughout every range of motion.
This session is ideal for intermediate lifters or athletes like runners and skiers who need to build foundational leg strength and improve single-leg stability. It is perfect for those looking to increase their personal bests on Tonal's strength score.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy compound sets, 60 to 90 seconds between accessories, and 30 seconds between core finishers.
Racked Squat
Glutes, Quads, Hamstrings
Drive your elbows up to keep the weight centered and prevent the cables from pulling you forward.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Engage the digital weight at the bottom and push the floor away through your heels.
Bulgarian Split Squat
Quads, Glutes, Obliques
Allow Tonal's spotter mode to assist if you struggle to reach full depth on the final reps.
Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a soft knee and use the cable's resistance to guide your hinge back without losing balance.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Step wide and keep the stationary leg straight as you resist the lateral pull toward the Tonal.
Resisted Step Up
Hamstrings, Glutes
Step down slowly to maximize the eccentric load on your glutes using Tonal's constant tension.
Resisted Calf Raise
Calves
Pause at the top of the contraction to fight the digital weight's tendency to pull you down.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Keep your heels dug in and hold the bridge high, squeezing your glutes against the downward cable tension.
Suitcase March
Obliques
Resist the urge to lean as the single-sided weight tries to pull your torso toward the machine.
Standing Pallof Press
Obliques
Exhale as you push the handle away, keeping your core braced against the lateral pull of the cable.
Why this order
The workout follows a compound-to-isolation progression, starting with heavy bilateral movements to tax the central nervous system while fresh. It then transitions into unilateral work to correct side-to-side discrepancies and finishes with duration-based glute and core stability to ensure total muscular fatigue.
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 my starting weight for the heavy compound sets?
Tonal will suggest a weight based on your previous assessments, but for a 5-rep strength set, you should aim for an RPE of 8 or 9. If the weight feels too light, use the touch screen to increase the resistance by 5 percent.
Can I use the Bar instead of Handles for the Squats and Deadlifts?
This specific routine is programmed for handles to allow for a more natural path of motion and to enable quick transitions into the unilateral exercises. The handles also allow for a neutral grip on deadlifts which can be more comfortable for intermediate lifters.
What should I do if my balance fails during the Bulgarian Split Squats?
If you struggle with stability, you can reduce the weight via the digital dial or lightly touch the Tonal's arms for balance. Alternatively, perform a standard Split Squat with both feet on the floor until your balance improves.
How often should I perform this lower body session?
For optimal strength gains, aim for twice a week with at least 48 to 72 hours of rest between sessions. This ensures your muscles and nervous system have fully recovered from the high-intensity compound loads.