Knee Confidence — One Leg & Ankle
The single-leg day. A held reverse-lunge position, single-leg bridge, low step-up with a knee drive, two fixed banded hip sets, slow calf raises and a dead bug. ~45 min, 7 movements.
Estimated session
- Movements 7
- 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 | Bodyweight Reverse Lunge Isometric, per side. Step back, sink to a shallow pain-free position and hold it. Weight stays on the front heel; no reps this entry. 2 × 30s · rest 1 min | 2 | 30s | 1 min |
| 02 | Single Leg Glute Bridge Reps per side. Free knee pulled to the chest, hips level throughout. Rest a dumbbell on the hip once 12 clean reps are easy. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | Step-up with Knee Raise Reps per side. Low step or bottom stair. Stand up fully, then drive the free knee high and pause — control down, no hopping. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Side-Lying Clamshell Reps per side. Hips stacked, band above the knees. Rotate the top knee up without rolling the hip backward. Fixed at two sets all block. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 05 | Monster Walk Band around the ankles, short steps, knees never collapsing inward. Twenty steps out and twenty back is one set. Fixed at two sets all block. 2 × 20 · rest 45s | 2 | 20 | 45s |
| 06 | Standing Dumbbell Calf Raise Slower than day one — three seconds down, two-second pause in the stretch, no bounce. Higher reps, lighter dumbbells. 3 × 20 · rest 1 min | 3 | 20 | 1 min |
| 07 | Dead Bug Reps per side, alternating. Low back stays flat on the floor; the set ends the moment it lifts. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order: held lunge position, single-leg bridge, step-up, clamshell, banded walk, calf, dead bug. The opening hold goes only to a shallow pain-free depth — do not chase a 90-degree knee. Single-leg work is per side and the weaker side sets both. Clamshell and banded walk stay at two sets all block; never make them the advancing variable. Substitutions at matched RPE: no band, go bodyweight with a three-second top hold; no step, use a bottom stair; commercial gym, a seated leg curl may replace the single-leg bridge.
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 — One Leg & Ankle template?
Order: held lunge position, single-leg bridge, step-up, clamshell, banded walk, calf, dead bug. 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 — One Leg & Ankle, and how long does it take?
Knee Confidence — One Leg & Ankle runs 7 movements and about 17 working sets, roughly 57 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
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