Quick Legs
30-min lower day. Squat, RDL, walking lunges. ~9 working sets covering quads/glutes/hamstrings.
Estimated session
- Movements 3
- 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 | Barbell Squat Brace, parallel depth, drive through mid-foot. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Romanian Deadlift Hinge from hips, soft knees. Stretch hams. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Bodyweight Walking Lunge Long stride, drive through front heel. 3 × 16 · rest 1:15 | 3 | 16 | 1:15 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
A tight 30-minute lower hit covering quads, hams, and glutes — keep the order and keep rest honest. Heavy squat first while fresh: brace, hit parallel depth, drive through mid-foot, and pick a load you move for the reps with legs, not lower back, doing the work. On RDLs, push the hips back for the hamstring stretch and stop short of lumbar rounding rather than chasing range. Lunges close — long stride, drive through the front heel, full ROM. Sub goblet or hack squat for barbell, or DB RDL.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Quick Legs template?
A tight 30-minute lower hit covering quads, hams, and glutes — keep the order and keep rest honest. 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 Quick Legs, and how long does it take?
Quick Legs runs 3 movements and about 9 working sets, roughly 45 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