Hips & Hamstrings — Knee-Dominant Day
The week's squat and step day. Split squat, step-up to a raised platform, tempo goblet squat, calf raise, plus two sets of floor press and two of one-arm row. ~50 min, 6 movements.
Estimated session
- Movements 6
- 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 | Split Squat with Dumbbells Reps per side. Rear foot flat, raised, or bench height as the week prescribes. Front knee tracks over the foot. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Dumbbell Step Ups Reps per side. Platform tall enough that the front thigh is near parallel. Drive through the front heel — no push-off from the back foot. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Goblet Squat Three seconds down, no pause, stand at normal speed. Chest tall, elbows inside the knees at the bottom. 3 × 12 · rest 1:30 | 3 | 12 | 1:30 |
| 04 | Standing Dumbbell Calf Raise Balls of the feet on a board or stair edge. Full stretch at the bottom, 1 s squeeze at the top. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 05 | 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 |
| 06 | 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
Run split squat, step-up, then goblet squat — the most balance-demanding work goes first. All split-squat and step-up reps are per side, so a set of ten is ten each leg. On the step-up, drive through the front heel and refuse to push off the trailing foot; lower under control rather than dropping. The goblet squat is prescribed at a 3-second lowering phase all block. Stop each working set with clean reps still available. Equipment swaps. No box or bench: use a bottom stair, a sturdy chair seat or a low sofa edge for the step-up, and elevate the rear foot on a stair tread for the split squat. No kettlebell: hold one dumbbell vertically against the chest for the goblet squat. No calf board: stand the balls of the feet on a stair edge. 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 — Knee-Dominant Day template?
Run split squat, step-up, then goblet squat — the most balance-demanding work goes first. 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 — Knee-Dominant Day, and how long does it take?
Hips & Hamstrings — Knee-Dominant Day runs 6 movements and about 15 working sets, roughly 58 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 Knee-Dominant Day version different?
Hips & Hamstrings — Knee-Dominant Day is the knee-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