Lower Body Strength Workout - 45min Advanced
This advanced lower body session prioritizes raw strength through heavy compound lifts and unilateral stability. You will utilize Tonal digital tension to eliminate momentum and maximize force production across your posterior chain. This is designed for lifters looking to break through plateaus using handles only variations.
Ideal for advanced athletes or powerlifters who want a handles only lower body day that emphasizes stability and heavy loading. Perfect for mountain athletes or runners needing robust unilateral leg strength.
Equipment
Workout Plan
Rest 120 to 150 seconds between heavy compound sets (Deadlifts, Squats) and 60 to 90 seconds for unilateral and accessory work.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and use the digital weight to maintain a flat back throughout the pull.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows up and chest proud to ensure the handles do not pull your torso forward.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lean slightly forward to engage your glutes and control the eccentric phase against the cable tension.
Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips and imagine pushing your standing foot into the floor to stabilize the weight.
Resisted Calf Raise
Calves
Pause at the top of the contraction and use the smart handle to engage weight once balanced.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and resist the digital tension on the way down.
Suitcase March
Obliques
Maintain a vertical torso and resist the cable pull toward the loaded side while marching.
Why this order
The session begins with the most taxing compound hinges and squats to capitalize on fresh neural drive. It transitions into unilateral movements to address muscle imbalances and finishes with high volume isolation and stability work to fatigue remaining fibers.
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
Can I use the Barbell for the Deadlifts in this workout?
This specific session is programmed for handles to allow for a Neutral Grip Deadlift which offers a different range of motion and grip challenge compared to the bar.
What if I lose balance on the Bulgarian Split Squats?
Utilize Tonal Spotter mode by clicking the handle button if you feel stuck or lightly touch the Tonal arm for balance while keeping weight on the front leg.
Why are the rest periods so long between the first two moves?
For pure strength goals your ATP-CP energy system needs time to recover so you can move the heaviest digital weight possible on every set.
How should I adjust the weight for the finishing moves?
Tonal will suggest weights based on your history but since this is a strength focus aim to keep the reps challenging enough that you could only do one or two more.