Lower Body Strength Workout - 60min Advanced
This high-intensity lower body session leverages advanced barbell movements and unilateral handle work to maximize mechanical tension. You will progress from heavy compound squats and deadlifts into stability-focused accessory work to ensure a complete athletic profile. It is designed to push your absolute strength limits using Tonal's unique digital resistance modes.
This program is designed for advanced lifters and athletes who want to increase their absolute strength and leg density. It is ideal for those with a solid foundation in barbell mechanics looking to break through plateaus.
Equipment
Workout Plan
Rest 120-180s between heavy barbell compound sets, 60-90s between accessories, and 45s for the finishers.
Barbell Front Squat
Quads, Glutes, Abs
Engage the Barbell digital weight only once your elbows are high and parallel to the floor.
Barbell Sumo Deadlift
Glutes, Hamstrings
Utilize Tonal Smart Flex to maximize resistance at the top of your Sumo pull where you are strongest.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your chest upright and let the handles track naturally to maintain balance against the digital resistance.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Focus on a slow three second eccentric phase to challenge your stability against the unilateral cable pull.
Goblet Squat
Glutes, Quads, Abs
Burn out the quads by maintaining a rhythmic pace and keeping the digital weight active throughout the full set.
Why this order
The workout follows a traditional powerlifting structure by prioritizing the most neurally demanding barbell movements first. We group all barbell exercises together to minimize equipment transitions before moving into unilateral handle work to address muscular imbalances. The session concludes with a high-rep goblet squat finisher to maximize metabolic stress and muscle 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
What digital weight modes should I use for the barbell sets?
For the Front Squat and Sumo Deadlift, enable Chains or Eccentric mode to increase the challenge during the most difficult portions of the lift.
Can I substitute the Bulgarian Split Squats if my balance is struggling?
If balance is an issue, you can perform a standard Split Squat with both feet on the floor, but try to stick with the Bulgarian version to maximize the recruitment of the glute medius.
How often should I perform this specific lower body session?
Because this is a high-intensity strength session, perform it once or twice per week with at least 72 hours of rest between sessions to allow for full neural recovery.