Women's Focus
Hips & Hamstrings — 3-Day Home Lower Body
Three lower-body-biased days a week for eight weeks on a pair of dumbbells and a band: hip-dominant, knee-dominant, then one leg at a time, with two upper-body sets a session. When your heaviest bell gives you fifteen clean reps, you move to a harder variant rather than to more reps.
- Category
- Women's Focus
- Length
- 8 weeks
- Frequency
- 3 days/week
- Est. session
- 55–75 min
Last updated: June 2026
About this program
Hips & Hamstrings is an eight-week lower-body block for a home kit that stops at a pair of dumbbells and a band. The three sessions are genuinely different from each other rather than three passes at the same list: day one is hip extension and hinging, day two is squatting and stepping, day three is one leg at a time plus knee flexion and the smaller muscles either side of the hip. Each day carries one horizontal press and one horizontal row for two sets, so the block is lower-body-biased, not lower-body-only.
It is for women training at home who want their hips and hamstrings to be the priority for a block and are willing to run three sessions a week to get it. It is not a full-body program, not a fat-loss program, and not the right choice if you have access to a barbell and want one — a loaded hinge progresses faster with a bar than without one.
Progression follows our Progressive Overload framework: double progression from eight to fifteen reps inside whatever bell you own, then a step to a harder leverage of the same pattern rather than a fourth week of chasing reps. That is the deliberate answer to a capped load, and it is why the movement selection leans on stretched positions and single-leg work, per our Exercise Selection framework. Weekly volume sits inside the range our Volume Management framework treats as productive for a three-day lower body split.
Expect two weeks calibrating, three adding reps a day at a time, two adding pauses and a harder rep style, and a week-eight retest against your week-one numbers. A bench, a box and a kettlebell all make things easier, and every session names the floor, stair or chair version if you have none of them.
Women's Focus · 8 weeks · 3 days/week
Start to finish
- Frequency
- 3 days/week
- Per session
- 55–75 min
Who it's for
Four ways to tell at a glance whether this block belongs in your week.
- 01The goal
- Three lower-body-biased days a week for eight weeks on a pair of dumbbells and a band: hip-dominant, knee-dominant, then one leg at a time, with two upper-body sets a session.
- 02The commitment
- A focused two-to-three days a week
- 03The arc
- 8 weeks, 4 phases that build and reset
- 04The coaching
- Your coach drives the plan forward — it reads each session and moves you up the moment the work gets easier, so you keep progressing
How it progresses
8 weeks across 4 phases — your coach watches the effort in your logged sets and moves the weight up the moment a load starts getting easier, so you keep climbing instead of waiting on the calendar.
- Weeks 1–260Intensity
Phase 1 · Standard
Set the Range
Two weeks finding which bell belongs on which movement and what a clean rep looks like at each one. Nothing is chased; the numbers get honest.
- Weeks 3–562Intensity
Phase 2 · Accumulation
Add the Reps
Three weeks of adding work, one day at a time. Reps rise on the hip-dominant day first, the knee-dominant day second, and the first leverage steps appear at the end.
- Weeks 6–782Intensity
Phase 3 · Intensification
Slow It Down
Two weeks where the load stops moving and the rep gets harder. Pauses in the stretched position first, then a one-and-a-half rep style on the hip-dominant lift.
- Weeks 8–888Intensity
Phase 4 · Testing
Retest
The pauses come off and week one's rules come back. One week, three sessions, and a straight comparison against the numbers you started with.
Sessions in this program
The individual workouts this program schedules through the week — open any session for its full exercise list, sets, and coaching notes.
Why your coach builds it this way
Hips & Hamstrings is an eight-week lower-body block for a home kit that stops at a pair of dumbbells and a band. The three sessions are genuinely different from each other rather than three passes at the same list: day one is hip extension and hinging, day two is squatting and stepping, day three is one leg at a time plus knee flexion and the smaller muscles either side of the hip. Each day carries one horizontal press and one horizontal row for two sets, so the block is lower-body-biased, not lower-body-only.
It is for women training at home who want their hips and hamstrings to be the priority for a block and are willing to run three sessions a week to get it. It is not a full-body program, not a fat-loss program, and not the right choice if you have access to a barbell and want one — a loaded hinge progresses faster with a bar than without one.
Progression follows our Progressive Overload framework: double progression from eight to fifteen reps inside whatever bell you own, then a step to a harder leverage of the same pattern rather than a fourth week of chasing reps. That is the deliberate answer to a capped load, and it is why the movement selection leans on stretched positions and single-leg work, per our Exercise Selection framework. Weekly volume sits inside the range our Volume Management framework treats as productive for a three-day lower body split.
Expect two weeks calibrating, three adding reps a day at a time, two adding pauses and a harder rep style, and a week-eight retest against your week-one numbers. A bench, a box and a kettlebell all make things easier, and every session names the floor, stair or chair version if you have none of them.
The principles behind it
Common questions
The facts most people check before they commit a block to it.
01How long is the Hips & Hamstrings — 3-Day Home Lower Body program?
Hips & Hamstrings — 3-Day Home Lower Body runs 8 weeks at 3 days a week, structured into 4 phases so the load builds and resets on schedule. In Squatly, the coach tunes it to you, so the plan keeps moving with your training.
02Who is Hips & Hamstrings — 3-Day Home Lower Body for?
Three lower-body-biased days a week for eight weeks on a pair of dumbbells and a band: hip-dominant, knee-dominant, then one leg at a time, with two upper-body sets a session. It sits in the Women's Focus category, and the coach reads your training to tell you whether it's the right fit before you commit a block to it.
03How does Hips & Hamstrings — 3-Day Home Lower Body progress over the weeks?
It opens with set the Range and finishes with retest. Each phase has a job — accumulate work, push intensity, or back off to absorb it — and the coach moves your load when your logged sets earn it, not on a fixed schedule.
04Does the coach adjust Hips & Hamstrings — 3-Day Home Lower Body to me?
Yes. The program is the starting structure; the coach reads your e1RM trend, your weekly volume, and your effort on each lift, then tells you when to push — when a load is getting easier, it's time to add weight. It shows you the trend lines behind every call, and you accept, edit, or reject it. With every workout, the plan gets more yours.
Keep moving forward.
The program sets the structure. Your coach drives it forward — reading your numbers and pushing the weight up as you get stronger, so the plan stays yours and you keep progressing.
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Aleks · Coach
Proposal — add weight