Lower Body Strength Workout - 20min Advanced
You will attack your lower body with high intensity compound movements designed for maximum strength gains. This session prioritizes unilateral stability and explosive power by utilizing Tonal's unique digital resistance. It is the perfect choice for advanced lifters looking to shatter plateaus in a compact timeframe.
This workout is ideal for competitive athletes or experienced lifters who need to maintain leg power and stability using only handle attachments. It is particularly effective for those looking to improve single-leg strength for sports like soccer or cycling.
Equipment
Workout Plan
Rest 120 to 150 seconds between Bulgarian Split Squat sets, 90 seconds for Deadlifts, and 60 seconds for Lateral Lunges and Calf Raises.
Bulgarian Split Squat
Quads, Glutes, Obliques
Drive through your front heel and let Tonal's digital weight keep your descent controlled.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Hinge deep at the hips and feel the constant tension in your hamstrings as the cables pull you down.
Resisted Lateral Lunge
Glutes, Quads, Hamstrings
Push hard off the outside foot to overcome the digital resistance on the return to center.
Resisted Calf Raise
Calves
Pause for one second at the top of the contraction to maximize calf muscle recruitment.
Why this order
We start with the Bulgarian split squat to pre-fatigue the quads and glutes while testing unilateral stability. Following this with neutral grip deadlifts allows for heavy hamstring recruitment without switching accessories. We finish with lateral movement and high-rep calf work to address often-neglected planes and smaller muscle groups.
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 should I handle the digital weight for the Bulgarian split squat?
Start with a weight you can control for 5 reps and Tonal will automatically adjust based on your power output and speed.
Can I use the bar for deadlifts instead?
This specific routine is optimized for handles to allow for a more natural neutral grip and quicker transitions between movements.
What if I lose my balance during the lateral lunges?
Reduce the weight slightly or use Tonal's spotter mode to ensure you can complete the movement with a full range of motion safely.