Lower Body Hypertrophy Workout - 45min Intermediate
Develop powerful and aesthetic legs with this high volume lower body session designed for maximum muscle growth. You will utilize a combination of heavy compound lifts and targeted isolation work to exhaust your quads, glutes, and hamstrings. This workout leverages Tonal's constant digital tension to ensure every rep counts toward your hypertrophy goals.
This workout is designed for intermediate lifters and recreational athletes like runners or soccer players who want to build significant lower body strength and mass. It is perfect for those who prefer the versatility and range of motion offered by Tonal's handle attachments.
Equipment
Workout Plan
Rest 90 seconds after heavy deadlift sets, 60 seconds between superset movements, and 45 seconds for finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and squeeze your glutes at the top as Tonal maintains constant tension on the cable.
Goblet Squat
Glutes, Quads, Abs
Keep the handles close to your chest and maintain an upright torso to maximize quad engagement.
RDL
Glutes, Hamstrings, Back
Hinge your hips back until you feel a deep stretch in your hamstrings before the digital weight pulls you forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on a slow three second descent to utilize Tonal's eccentric loading potential for muscle growth.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips square to the Tonal and use your standing leg to pull yourself back up to a vertical position.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Pause for a full second at the top of the bridge to fight the cable's downward pull and peak the glute contraction.
Resisted Calf Raise
Calves
Control the descent to the floor to ensure you are working against Tonal's weight through the entire range.
Suitcase March
Obliques
Brace your core to stay perfectly upright as the offset weight tries to pull your torso toward the machine.
Why this order
The routine starts with heavy neutral grip deadlifts to recruit the most muscle fibers while you have the most energy. It then transitions into a squat and hinge superset to keep the heart rate elevated and maximize metabolic stress before moving into unilateral work to correct imbalances. We finish with duration based bridges and high rep calf raises to ensure complete muscular exhaustion across all lower body segments.
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 should I do if the Bulgarian Split Squat feels too difficult for my balance?
You can perform the movement without the handles first to master the form, or use one hand to lightly touch the Tonal's side for stability while the digital weight is active on the other side.
Can I substitute the Neutral Grip Deadlift with a Barbell Deadlift?
While the handles allow for a more natural grip and deeper range of motion for some, you can certainly use the Barbell attachment if you prefer a traditional powerlifting feel.
How do I know if I should increase the weight on the duration-based exercises?
If you can complete the full 45 seconds of the Glute Bridge or Suitcase March with perfect form and no struggle in the final 10 seconds, use the Tonal weight dial to increase the resistance by 2 to 5 pounds.
Is it normal to feel a different type of tension compared to dumbbells?
Yes, Tonal's digital weight provides constant resistance even at the top of the movement where dumbbells often lose tension, which is why it is highly effective for hypertrophy.