Lower Body General Fitness Workout - 60min Intermediate
This lower body session prioritizes heavy compound strength using the Tonal bar before moving into handle-based isolation work. You will challenge your stability with unilateral movements and finish with a high-rep burnout to maximize muscle hypertrophy. It is designed to build a solid foundation in the glutes, quads, and hamstrings for intermediate lifters.
This workout is ideal for intermediate lifters or athletes like hikers and skiers who need a mix of raw strength and single-leg stability. It is perfect for those who want to master Tonal's barbell movements while improving overall lower body aesthetics.
Equipment
Workout Plan
Rest 90-120s between heavy barbell compound sets, 60s between handle-based accessories, and 30s before the final burnout finisher.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the bar and push the floor away while keeping your back flat to maintain a neutral spine.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high throughout the movement to prevent the digital weight from pulling your chest forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the smart handles to maintain balance while driving through the front heel for maximum glute engagement.
Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on a soft knee and use Tonal's steady cable tension to control your balance during the hinge.
RDL
Glutes, Hamstrings, Back
Hinge your hips back until you feel a deep stretch in your hamstrings, then squeeze your glutes to stand.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Press your heels firmly into the floor and hold the peak contraction against the digital resistance.
Why this order
The workout begins with the most taxing barbell compound movements to utilize peak energy for force production. We then transition to handle-based unilateral work to correct muscle imbalances and finish with high-rep isolation to drive metabolic stress and calf development.
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 determine my starting weight for the barbell movements?
Tonal will use your initial calibration data to suggest a weight. Because deadlifts and squats are heavy compounds, ensure your form is perfect before manually increasing the weight using the digital dial.
Do I need a bench for this workout?
Yes, you will need a bench or a stable elevated surface for the Bulgarian Split Squats. If you don't have one, you can substitute them with standard Split Squats on the floor.
How often should I perform this specific leg session?
For best results, aim to do this workout 1-2 times per week, ensuring at least 48 hours of recovery between sessions to allow for muscle repair.