Lower Body Strength Workout - 60min Intermediate
You will master fundamental lower body strength using Tonal's dynamic resistance to challenge your quads and glutes. This session transitions from heavy barbell lifts to stability focused unilateral movements to ensure balanced power. It is designed to push your limits while refining your form under tension.
Ideal for intermediate lifters and field athletes who want to improve their vertical jump and explosive power. It is also perfect for anyone looking to build a well rounded lower body through heavy compounds.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets, 60-90 seconds for accessories, and 45 seconds for isolations.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar resting on your shoulders to maintain an upright chest.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage your glutes as you stand up with the digital weight.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the downward phase and use Tonal's Eccentric mode to challenge your quads.
Single Leg RDL
Hamstrings, Glutes, Obliques
Maintain a soft knee on the standing leg and hinge deeply into your hamstrings.
Goblet Squat
Glutes, Quads, Abs
Hold the handles tight at chest height and keep your core braced to protect your spine.
Resisted Calf Raise
Calves
Achieve a full stretch at the bottom and a hard contraction at the top of every rep.
Pull Through
Hamstrings, Glutes, Abs
Hinge at the hips and snap your glutes forward to finish the rep with power.
Why this order
The workout begins with primary barbell lifts to maximize total load while your central nervous system is fresh. We follow this with handle based unilateral work to correct muscle imbalances and finish with isolation movements to target specific muscle groups. This sequence ensures you build both peak power and structural stability.
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 Spotter Mode for the Barbell Front Squat?
Yes, Tonal's Spotter Mode is highly recommended for the front squat to help you safely push through the final reps if your pace slows down.
What if I do not have the Tonal Bench for the Bulgarian Split Squat?
You can use any stable chair or ottoman, or perform a standard Split Squat on the floor while maintaining the handle resistance.
How do I select the right weight for the isolation moves?
Tonal will suggest weights based on your previous sets, but for 12-15 rep ranges, ensure you feel significant fatigue by the final two reps.