Lower Body Functional Workout - 20min Intermediate
Develop real-world strength and stability with this lower-body focused functional session. You will target your posterior chain and quads through a mix of bilateral power and unilateral balance work. This routine ensures you build a resilient foundation for any sport or daily activity.
Ideal for athletes like runners or cyclists who need to correct muscle imbalances and improve single-leg stability. It is also perfect for intermediate lifters wanting a time-efficient leg day that translates to real-world movement.
Equipment
Workout Plan
Rest 90 seconds after heavy deadlifts and 60 seconds between unilateral sets to manage fatigue without losing the metabolic edge.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and feel the digital weight resist your ascent to maximize posterior chain engagement.
Goblet Split Squat
Quads, Glutes, Obliques
Hold the handles at chest height and use Tonal's constant tension to stay stable in the bottom of the movement.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the cable close to your leg and hinge slowly, letting the digital weight challenge your ankle stability.
Resisted Calf Raise
Calves
Pause for one second at the top of the contraction against the cable's resistance before slowly lowering.
Why this order
We start with a heavy neutral grip deadlift to prime the nervous system and move into split squats for unilateral stability. The single-leg RDL refines balance and hinge mechanics, while calf raises finish the session by addressing often-overlooked lower leg strength.
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
Why use the neutral grip deadlift instead of a barbell?
Tonal's handles allow for a more natural hand position that reduces stress on the lower back while letting you focus on driving through your heels.
How do I handle the balance on the Single Leg RDL?
Focus on a spot on the floor and engage Tonal's digital weight only once you are stable to avoid being pulled off balance.
Can I use Spotter Mode on these movements?
Yes, Spotter Mode is highly recommended for the deadlift and split squats so you can safely push your limits as you fatigue.