Knee Confidence — Rationed Depth
The knee-dominant day, run to a depth you choose. Split-stance isometrics, goblet squat to a box, step-up, banded kickback, calf raise and plank. ~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 Isometric, per side. Floor-level split stance, rear foot down. Bodyweight to start; the weekly instructions add duration, then dumbbells from week 4. 2 × 30s · rest 1 min | 2 | 30s | 1 min |
| 02 | Goblet Squat One dumbbell held vertically at the chest. Sit to the box, touch, stand. Three seconds down, no bounce off the surface. 1 warm-up set first 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Dumbbell Step Ups Reps per side. Start on a low step — shin height or lower. Drive through the front heel and refuse to push off the trailing foot. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Glute Kickback Reps per side, on hands and knees. Drive the heel toward the ceiling without arching the low back. Add an ankle band once 15 reps are easy. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Calf Raise On A Dumbbell Balls of both feet on a dumbbell handle or stair edge, hand on a wall for balance. Slow lowering, full stretch, one-second squeeze. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Plank Forearms under the shoulders, ribs down, glutes on. Stop the set when the hips start to sag, not when the clock runs out. 2 × 40s · rest 45s | 2 | 40s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: hold, goblet squat, step-up, kickback, calf, plank. The hold is a FLOOR-LEVEL split stance, rear foot down, at a pain-free depth. Set the box before set one; never lower it mid-session. Step-up and kickback reps are per side; the kickback stays at two sets all block. At matched RPE: no kettlebell, hold a dumbbell vertically; no box, use a stair tread. Commercial gym: leg press or narrow-stance leg press replaces the goblet squat, and a light leg-extension isometric held for the same duration replaces the hold.
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 Knee Confidence — Rationed Depth template?
Order is fixed: hold, goblet squat, step-up, kickback, calf, plank. 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 Knee Confidence — Rationed Depth, and how long does it take?
Knee Confidence — Rationed Depth runs 6 movements and about 15 working sets, roughly 50 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 Rationed Depth version different?
Knee Confidence — Rationed Depth is the rationed depth 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