Lower Body Functional Workout - 20min Advanced
This high-intensity session prioritizes unilateral stability and multi-planar movement to build a resilient lower body. By utilizing advanced handle-based variations, you will challenge your glutes and quads through complex patterns that translate directly to sport and daily life. You will master balance and coordination while the digital weight keeps every inch of the rep productive.
This is designed for advanced athletes and runners who need to improve single-leg power and rotational stability. It is perfect for those who want a high-impact, efficient leg day using only handles.
Equipment
Workout Plan
Rest 90s between the heavy Bulgarian split squats, 60s for the RDLs and lunges, and 30s before the calf finisher.
Bulgarian Split Squat w/ Hip Internal Rotation
Quads, Glutes
Focus on rotating your torso over the lead leg to engage the glute while Tonal provides constant digital tension.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a flat back and let the Tonal handles guide your path straight down to engage your posterior chain.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the floor explosively as Tonal resists your ascent, keeping your chest tall throughout the movement.
Resisted Calf Raise
Calves
Pause at the peak of the contraction and use Tonal’s weight to feel a deep stretch at the bottom of each rep.
Why this order
The workout begins with the most taxing unilateral compound movement to maximize CNS recruitment while you are fresh. We follow with a hinging pattern and lateral work to ensure full-spectrum hip stability before finishing with high-rep isolation for the calves.
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 handle the rotation in the split squat?
Keep your core braced and rotate from the ribcage, ensuring your front knee stays aligned over your toes as Tonal pulls you into the movement.
What if I lose balance on the single-leg RDL?
You can lightly touch your non-working toe to the ground for stability, but Tonal's smooth digital weight is actually designed to help you find your center during the descent.
Can I turn on any Tonal features for this?
Yes, turn on Eccentric Mode for the Bulgarian Split Squats to increase the load on the way down, which is a game-changer for building functional strength.