Lower Body Functional Workout - 60min Intermediate
This functional lower body session focuses on building stability and power through multi-joint movements. By prioritizing unilateral work, you will correct imbalances and improve your athletic performance across all planes of motion. The handle-only setup ensures smooth transitions between heavy hinges and high-intensity stability exercises.
Ideal for intermediate lifters or athletes like runners and cyclists who need to improve single-leg stability and glute power. It is perfect for those who want a high-efficiency lower body session using only the smart handles.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 30s for the finisher exercises.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet into the floor and use the handles to pull your hips forward to the lockout.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean and keep constant tension on the cables throughout the full range.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handle close to your shin and focus on a slow negative to maximize Tonal's digital resistance.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the outside foot explosively to return to center while resisting the cable pull.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the peak contraction at the top to fully engage your glutes against the constant tension.
Resisted Calf Raise
Calves
Pause at the top of the movement to maximize fiber recruitment in your calves before the descent.
Resisted DNS Star
Abs, Glutes, Shoulders, Back, Obliques
Press through your bottom knee and maintain a stable spine while resisting the digital weight.
Farmer March
Obliques, Shoulders
Stand tall and resist the lateral pull of the cables as you lift each knee with control.
Why this order
The workout starts with heavy neutral grip deadlifts to prime the posterior chain before moving into demanding unilateral squat and hinge patterns. We finish with duration-based glute work and core integration to maximize metabolic stress and functional stability. All movements utilize handles to minimize equipment changes and maintain a high heart rate.
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 weight should I select for the single-leg movements?
Tonal will suggest a starting weight, but focus on stability first; you can use the weight dial on the handles to lower it if you feel off-balance.
Can I use the bar for the deadlifts instead?
This program is optimized for handles to allow for a neutral grip and more natural movement path, but Tonal's flexible arms allow for bar swaps if you prefer.
How do I know if I am doing the Farmer March correctly?
Focus on Tonal's weight gauge; keep it steady by preventing your torso from swaying as you lift your knees against the resistance.