Lower Body General Fitness Workout - 45min Advanced
This high-intensity lower body session targets your glutes and quads through advanced unilateral patterns and heavy hinge movements. You will progress from foundational strength lifts to stability-focused accessories designed to eliminate muscular imbalances. It is programmed specifically for experienced lifters looking to build functional power.
This workout is designed for the high-performance athlete or experienced lifter who needs a challenging leg day that emphasizes single-leg stability and heavy hinges. It is ideal for skiers, runners, or anyone looking to master unilateral strength.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessory moves, and 30s before the final burnout finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive your feet through the floor and let the digital weight load your hamstrings effectively.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a tall posture and use Tonal's smooth resistance to control the deep eccentric phase.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push off the platform with power to return to the starting position against the cable's pull.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Keep the handle tracking close to your shin to stay balanced while the weight stays constant.
Resisted Deep Lunge
Glutes, Hamstrings, Quads
Pause briefly at the bottom to maximize quad engagement before driving back up.
Iso Split Squat Lift
Obliques, Abs
Lock your core and do not let the handles pull your hips out of a neutral position.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Hold the bridge at the top and fight the digital weight's attempt to pull your hips down.
Resisted Calf Raise
Calves
Reach full extension on your toes and squeeze your calves at the peak of the movement.
Why this order
We start with heavy Neutral Grip Deadlifts to maximize CNS output when you are freshest. The workout then transitions into high-skill unilateral movements like Bulgarian Split Squats and Single Leg RDLs to challenge balance and core stability before finishing with high-rep isolation for a complete metabolic burn.
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
Should I use Weight Features on the Deadlift?
Yes, turning on Eccentric mode for the Neutral Grip Deadlift will add weight on the lowering phase, which is excellent for building hamstring strength.
What if I lose my balance on the Single Leg RDL?
Use Tonal's Spotter Mode if you feel unstable. It will automatically reduce the weight if it senses you are struggling with the balance or speed of the movement.
Can I swap the Bulgarian Split Squat for a regular squat?
While you can, the Bulgarian version is selected here to specifically target glute stability and quad isolation. If balance is the issue, try holding onto the Tonal arm for support.
How often should I perform this specific leg routine?
Because of the high intensity and volume, perform this workout no more than twice a week with at least 48-72 hours of recovery between sessions.