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Legs Hypertrophy Workout - 45min Intermediate

This hypertrophy-focused lower body session proves you can build significant muscle and endurance using only your bodyweight. You will move through a sequence designed to challenge stability, unilateral strength, and time under tension to maximize muscle fiber recruitment. It targets everything from explosive power to deep glute and quad engagement.

This workout is perfect for intermediate athletes or runners looking to develop robust lower body stability and muscle balance. It's a high-intensity session for anyone who wants to master their own bodyweight and build a solid foundation of leg strength.

45mDuration
8Exercises
24Total Sets
Quads, GlutesMuscles

Workout Plan

Rest 60-75 seconds between compound movements, and 30-45 seconds between accessory and finisher movements.

Block 1
Superset

180 Jump Squat

Calves, Glutes, Quads

Focus on a soft, quiet landing to absorb impact through your mid-foot before the next jump.

3 x 30s

Pistol Squat to Bench

Glutes, Quads

Keep your weight centered in your heel and barely touch the bench before driving back to a stand.

4 x 40s
Block 2
Superset

Reverse Lunge to Step Up

Glutes, Hamstrings, Quads

Drive your knee up with power at the top of the step-up to fully engage your glutes.

3 x 45s

Bodyweight Single Leg RDL

Hamstrings, Glutes

Imagine a straight rod from your head to your heel as you hinge forward at the hip.

3 x 45s
Block 3
Superset

Bodyweight Alternating Lateral Squat

Abs, Glutes, Hamstrings, Quads

Keep your chest proud and your extended leg completely straight throughout the lateral movement.

3 x 40s

Glute Bridge

Glutes, Hamstrings

Drive your heels into the floor and squeeze your glutes at the peak of the bridge for a full second.

3 x 50s
Block 4
Superset

Reverse Nordic Curl

Abs, Hamstrings, Quads

Only lean back as far as you can while maintaining a perfectly straight line from knee to shoulder.

3 x 35s
Bent Knee Calf Raise

Bent Knee Calf Raise

Calves

Maintain a constant bend in your knees to isolate the deeper soleus muscle in your calves.

2 x 60s

Why this order

The workout begins with explosive jump squats to prime the central nervous system, followed by demanding unilateral strength work like pistol squats. It then transitions into high-repetition auxiliary movements and finishes with isolation-style holds to ensure total muscular fatigue and metabolic stress.

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Frequently Asked Questions

How can I make the exercises harder without adding weight?

Focus on slowing down the downward phase of the movement to increase time under tension for the muscles, which drives more hypertrophy.

What should I do if my balance is shaky during single-leg work?

Place your Tonal bench nearby to use as a light touch-point for stability until your core and ankle strength improve over time.

How often can I perform this bodyweight leg routine?

For the best hypertrophy results, aim for two to three times per week with at least one full day of rest in between sessions for muscle recovery.

Can I skip the jump squats if I have joint pain?

Yes, you can substitute them for standard bodyweight squats to reduce impact while still effectively engaging your quads and glutes.