Hips & Hamstrings — Unilateral & Posterior Day
The week's one-leg day. Single-leg deadlift, single-leg bridge, banded hamstring curl, a clamshell-and-adduction pair, calf raise, plus two sets of floor press and two of one-arm row. ~50 min, 7 movements.
Estimated session
- Movements 8
- 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 | Kettlebell One-Legged Deadlift Reps per side. Bell in the same hand as the standing leg, free leg extending behind for balance. Hips square. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 02 | Single Leg Glute Bridge Reps per side. Free knee pulled to the chest, hips level throughout, 1 s hold at the top. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 03 | Seated Band Hamstring Curl Band anchored low, heels off the ground. Pull the heels back, pause 1 s, return slowly. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Side-Lying Clamshell Reps per side. Band above the knees. Hips stacked, top knee opens without the hip rolling back. Pause 1 s. 2 × 15 · rest 0s | 2 | 15 | 0s |
| 05 | Band Hip Adductions Reps per side. Band anchored at ankle height. Knee straight, drive the working leg across the midline, return slowly. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 06 | 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 |
| 07 | Dumbbell Floor Press Elbows about 45° from the torso. Pause where the upper arm meets the floor, then press. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
| 08 | One-Arm Dumbbell Row Hand and knee braced on a bench, chair or stair. Flat back, elbow driven back and up. 2 × 12 · rest 1:30 | 2 | 12 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
All lower-body reps are per side. Lead with the single-leg deadlift while balance is best — touch the free hand to a wall only if you would otherwise stop short of a full hamstring stretch. On the single-leg bridge, keep the hips level and finish with the ribs down. Superset the clamshell with the band adduction, alternating with no rest between them. Log left and right separately; a gap of more than two reps is worth reporting. Equipment swaps. No kettlebell: hold a dumbbell in the opposite hand for the single-leg deadlift. No bench for the banded curl: anchor the band low at a door hinge, sit on the floor with the heels raised on a folded towel, or substitute a 4-second single-leg bridge lowering for 12 reps a side. No bench for the row: brace hand and knee on a chair or stair. 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 — Unilateral & Posterior Day template?
All lower-body reps are per side. 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 — Unilateral & Posterior Day, and how long does it take?
Hips & Hamstrings — Unilateral & Posterior Day runs 8 movements and about 19 working sets, roughly 69 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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