Palms In — Lower Squat & Hinge
The squat-led lower day. Goblet squat, stiff-legged deadlift, walking lunge and a bridge finisher, all held at the sides or the chest, 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 | Goblet Squat One dumbbell held vertically against the chest, both hands under the top head. Elbows inside the knees at the bottom. 1 warm-up set first 3 × 12–10 · rest 2:30 | 3 | 12–10 | 2:30 |
| 02 | Stiff-Legged Dumbbell Deadlift Dumbbells at the sides, soft knees, hips back. Stop the descent where the hamstrings stop lengthening. 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Dumbbell Lunges Reps per side. Dumbbells hang at the sides in a neutral wrist — no death grip, the legs are doing the work. 3 × 12–10 · rest 1:45 | 3 | 12–10 | 1:45 |
| 04 | Butt Lift Bridge Hands free on the floor. Squeeze at the top for a full second before lowering. 2 × 20 · rest 1 min | 2 | 20 | 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-down 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
Squat, hinge, lunge, bridge, then the forearm block last. Hold the goblet dumbbell vertically against the chest with both hands cupping the top head — a kettlebell works identically. On the hinge and the lunge keep the wrist straight and the dumbbell resting in a relaxed hand; if grip is the set's limiter rather than the legs, use straps. Lunge reps are per side. No wrist roller: substitute one set of 15 per side of the seated one-arm palms-down 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 Squat & Hinge template?
Squat, hinge, lunge, bridge, then the 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 Squat & Hinge, and how long does it take?
Palms In — Lower Squat & Hinge runs 9 movements and about 25 working sets, roughly 90 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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