Lower Body Functional Workout - 20min Advanced
This high intensity session prioritizes unilateral stability and raw posterior chain power to improve your athletic performance. You will transition from heavy bilateral barbell pulls to challenging single leg variations that expose and correct muscular imbalances. It is designed specifically for advanced lifters who want to translate their gym strength into real world functional movement.
Perfect for competitive athletes or experienced lifters looking to improve unilateral leg strength for sports like running or soccer.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell deadlifts, 60 seconds between unilateral sets, and 30 seconds before the calf finisher.
Barbell Sumo Deadlift
Glutes, Hamstrings
Drive through your heels and use the smart bar to keep the weight path close to your shins.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a vertical torso and let Tonals digital weight challenge your stability at the bottom of the movement.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep a soft bend in the standing knee and focus on the constant cable tension to prevent swaying.
Why this order
We begin with the Barbell Sumo Deadlift to tax the largest muscle groups while you are fresh. We then move into Bulgarian Split Squats and Single Leg RDLs to address functional imbalances and stability using handles. We finish with high rep calf raises to ensure complete lower body fatigue without requiring further complex movement patterns.
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 should I choose my starting weight for the sumo deadlifts?
Tonal will suggest a weight based on your digital strength assessment, but for this 6 rep set, ensure it feels like a high level of effort while maintaining a flat back.
What if I lose my balance during the single leg work?
Focus your eyes on a fixed point on the wall and utilize Tonals spotter mode if you need a temporary weight reduction to regain form.
Can I use the bar for the RDLs instead of handles?
While possible, the handles allow for a more natural range of motion and better unilateral engagement, which is the primary goal of this functional session.