Lower Body Strength Workout - 45min Intermediate
This lower body strength session focuses on maximizing mechanical tension through heavy bilateral compounds and targeted unilateral stability. You will utilize Tonal's digital resistance to build a powerful foundation in your quads and glutes while improving your posterior chain resilience. It is a high-intensity session designed to push your strength limits with a handle-only setup.
This workout is ideal for intermediate lifters and field athletes looking to improve their vertical power and single-leg stability. It's perfect for those who want a comprehensive lower body build using only the smart handles.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets (Deadlift, Squat), 60-90s between accessories, and 30s for the final core finishers.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels to activate the digital weight and maintain a neutral spine.
Goblet Squat
Glutes, Quads, Abs
Keep the handles tucked tight to your chest to engage your core against the cable tension.
Bulgarian Split Squat
Quads, Glutes, Obliques
Lower slowly for a three-second eccentric count to maximize Tonal's constant resistance.
RDL
Glutes, Hamstrings, Back
Hinge your hips back toward the wall behind you until you feel a deep hamstring stretch.
Resisted Step Up
Hamstrings, Glutes
Step down with control to resist the cable pulling you back toward the floor.
Resisted Calf Raise
Calves
Hold the peak contraction for one second to fully engage the calves under load.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Drive your hips high and hold the bridge against the downward pull of the cables.
Suitcase March
Obliques
Fight the lateral pull of the handle to keep your torso perfectly upright as you march.
Why this order
The workout follows a traditional compound-to-isolation hierarchy to ensure you have the most energy for the heaviest lifts like the Neutral Grip Deadlift. We transition into unilateral work with Bulgarian Split Squats to correct strength imbalances and finish with high-volume isolation to induce metabolic stress. Grouping all handle-based exercises together allows for a seamless flow without accessory changes.
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 choose the right starting weight?
Tonal will automatically suggest a weight based on your strength score. For the 5-rep deadlift sets, ensure the weight feels challenging enough that you could only do 1-2 more reps.
Can I use the bar for these movements instead?
While these can be done with a bar, this workout is specifically programmed for handles to allow for a neutral grip during deadlifts and better balance during step-ups.
What if I can't balance during the Bulgarian Split Squats?
Use Tonal's digital weight button to turn the weight off until you are in position, and focus on keeping your core tight to resist the cable's pull.
Should I use any of Tonal's dynamic weight modes?
For the RDLs and Bulgarian Split Squats, turning on Eccentric Mode can significantly increase the strength-building benefits by adding weight during the lowering phase.