Palms In — Lower Single-Leg & Hinge
The single-leg lower day. Rear-foot-elevated split squat, a heavier stiff-legged deadlift, tempo goblet squat and single-leg bridges, then the forearm block. ~55 min, 9 movements.
Estimated session
- Movements 9
- 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 Rear foot on the bench, dumbbells hanging at the sides. Reps per side. Drop the rear foot to the floor if balance limits the set. 1 warm-up set first 3 × 12–10 · rest 2:30 | 3 | 12–10 | 2:30 |
| 02 | Stiff-Legged Dumbbell Deadlift The heavier hinge of the week — 8-10 reps, not 12. Dumbbells at the sides, back flat, hips back. 1 warm-up set first 3 × 10–8 · rest 2:30 | 3 | 10–8 | 2:30 |
| 03 | Goblet Squat Light and slow — three seconds down, no pause, stand normally. One dumbbell held vertically at the chest. 2 × 15 · rest 1:30 | 2 | 15 | 1:30 |
| 04 | Single Leg Glute Bridge Reps per side, hands flat on the floor. Keep the hips level — no drop on the free-leg side. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
| 05 | Seated Dumbbell Palms-Down Wrist Curl Forearm block. Forearms on the thighs, seated on the bench. Three seconds down, three seconds up. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 06 | Seated Dumbbell Palms-Up Wrist Curl Same seat, palms up. Same three-second tempo. All 45 reps at tempo or the load is too heavy. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 07 | Dumbbell Lying Pronation Face down on the flat bench, upper arm supported, rotate the palm down slowly. Per side. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 08 | Dumbbell Lying Supination Lie sideways on the flat bench, elbow at 90 degrees, rotate the palm up slowly. Per side. 3 × 15 · rest 45s | 3 | 15 | 45s |
| 09 | Wrist Roller Optional, needs a roller. Without one, do one set of 15 per side of the seated one-arm palms-up wrist curl. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Split squat first while balance is fresh, then hinge, tempo squat, bridges, forearm block last. Rear foot on the bench, front shin roughly vertical, reps per side; if balance is the limiter, drop the rear foot to the floor. The hinge here is the heavier one of the week — eight to ten reps. Straps are fine if grip ends the set. No wrist roller: substitute one set of 15 per side of the seated one-arm palms-up dumbbell wrist curl at matched tempo and RPE.
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 Palms In — Lower Single-Leg & Hinge template?
Split squat first while balance is fresh, then hinge, tempo squat, bridges, forearm block last. 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 Palms In — Lower Single-Leg & Hinge, and how long does it take?
Palms In — Lower Single-Leg & Hinge runs 9 movements and about 24 working sets, roughly 89 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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