Hips & Hamstrings — Hip-Dominant Day
The week's hinge and bridge day. Dumbbell-loaded bridge, stiff-legged deadlift, banded lateral walk, plus two sets of floor press and two of one-arm row. ~45 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Butt Lift Bridge Dumbbell across the hip fold on a folded towel. Drive through the heels, hold 1 s at lockout, ribs down. 1 warm-up set first 3 × 12 · rest 2 min | 3 | 12 | 2 min |
| 02 | Stiff-Legged Dumbbell Deadlift Knees fixed and soft. Dumbbells travel close to the shins. Stop where the hamstring stretch stops, not at the floor. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Monster Walk Band above the knees, feet wide, hips low. Short steps, knees never collapsing inward. Reps count per direction. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Dumbbell Floor Press Elbows about 45° from the torso. Pause where the upper arm meets the floor, then press. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 05 | One-Arm Dumbbell Row Hand and knee braced on a bench, chair or stair. Flat back, elbow driven back and up. 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is deliberate — heaviest hip extension first, hinge second, lateral hip last, upper body after the legs are done. On the bridge, rest the dumbbell across the fold of the hip on a folded towel, drive through the heels and finish with the ribs down; no lumbar arch buys extra height. On the stiff-legged deadlift keep the knees fixed and stop at the point the hamstrings stop lengthening, not at the floor. Reps on the lateral walk count per direction. Keep the upper-body sets brisk. Equipment swaps. No bench for the row: kneel with one hand and one knee on a chair seat, sofa arm or stair tread and row from there. No band: replace the lateral walk with side-lying hip abduction for 20 reps a side, adding a 1-second pause at the top. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Hips & Hamstrings — Hip-Dominant Day template?
Order is deliberate — heaviest hip extension first, hinge second, lateral hip last, upper body after the legs are done. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Hips & Hamstrings — Hip-Dominant Day, and how long does it take?
Hips & Hamstrings — Hip-Dominant Day runs 5 movements and about 13 working sets, roughly 55 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Hip-Dominant Day version different?
Hips & Hamstrings — Hip-Dominant Day is the hip-dominant day cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight