Lower Body Strength Workout - 60min Advanced
You will develop elite leg power and stability through this advanced lower body strength protocol. This session prioritizes heavy barbell compounds to maximize force production before moving into unilateral handle movements and ankle strap isolation. It is perfect for lifters who want to challenge their central nervous system with high intensity and volume.
This workout is designed for advanced lifters and athletes who want to push their lower body strength boundaries. It is particularly effective for those looking to improve squat and deadlift mechanics while utilizing Tonal's advanced digital weight modes.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy barbell sets. For accessories and isolation work, limit rest to 60 to 90 seconds to maintain high metabolic stress.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up toward the Tonal display to maintain a tall chest and stable front rack.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage Tonal's Eccentric mode to increase time under tension as you lower the bar back to the floor.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain balance by keeping your core tight and trusting the consistent tension of the Smart Handles.
Suitcase Deadlift
Glutes, Hamstrings, Obliques
Fight the lateral pull of the single handle to keep your hips and shoulders perfectly square to the wall.
Resisted Calf Raise
Calves
Pause for one second at the peak of the raise to maximize the digital resistance on your calves.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Keep your ribcage tucked and drive your hips up against the steady downward force of the cables.
Why this order
The session begins with high-threshold barbell compounds to leverage peak energy for maximum recruitment. We then transition to unilateral handle work to address side-to-side imbalances and finish with high-rep isolation using ankle straps to maximize local muscle fatigue. This progression from multi-joint to single-joint movements optimizes strength gains and hypertrophy.
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
Which dynamic weight modes should I use for the barbell lifts?
For the Barbell Front Squat and Deadlift, use Eccentric mode to add extra weight on the lowering phase. This will help you build superior strength and control compared to standard weights.
What should I do if the Bulgarian Split Squats feel too heavy?
If you struggle with balance or weight, ensure you have Tonal's Spotter mode enabled. This will automatically reduce the digital weight if it senses you are stalling or losing form.
Can I swap the Barbell Deadlift for another hinge movement?
While the Barbell Deadlift is optimal for strength, you can use the RDL movement if you have lower back sensitivity. Always ensure you recalibrate your weight for the new movement.
How do I ensure I'm lifting enough weight for the 4 to 5 rep range?
Check your Tonal strength score and aim for a weight that leads to technical failure by the final rep. Tonal will suggest a starting weight, but don't be afraid to manually increase it for these power sets.