Sharp Edge — Hip-Led Lower
Hip-led lower session at higher rep targets. Lunges with a plank, single-leg glute bridges with calf raises, then leg press into leg extensions. Six movements, one working set each, about forty minutes.
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 | Dumbbell Lunges Step out far enough that the front shin stays near vertical. Alternate legs; both sides count as one set. Reference lift — log the load. 1 warm-up set first 1 × 12 · rest 1 min | 1 | 12 | 1 min |
| 02 | Plank Forearms under the shoulders, ribs down, glutes squeezed. End the set when the hips start to sag, not when the clock says so. 1 × 45s · rest 1:30 | 1 | 45s | 1:30 |
| 03 | Single Leg Glute Bridge Drive through the heel, hold two seconds at the top, keep the ribs down so the range comes from the hip and not the lower back. Per side. 1 × 16 · rest 1 min | 1 | 16 | 1 min |
| 04 | Standing Dumbbell Calf Raise Second calf exposure of the week and the higher-rep one. Heels dropped fully, two seconds at the bottom, one at the top. 1 × 20 · rest 1:30 | 1 | 20 | 1:30 |
| 05 | Leg Press Medium stance, heels flat, knees tracking over the toes. Stop the rep short of the pelvis rolling off the pad. 1 warm-up set first 1 × 16 · rest 2 min | 1 | 16 | 2 min |
| 06 | Leg Extensions Pad above the ankles, back against the seat, one second held at the top of every rep. Session's last movement and the only slot permitted to run past 1 rep in reserve. 1 × 16 · rest 1:30 | 1 | 16 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Alternate inside each numbered pair — set of the first, 60s, set of the second, 90s, next pair. Leg press and leg extension run straight through, in that order, as the session's quad block. Lunges stop at 2 reps in reserve; if balance degrades, cut two reps rather than the load. Machine swaps for a home gym, matched at the same RPE: leg press -> dumbbell squat at 18-20 reps; leg extension -> split squat with dumbbells, 15 per side, rear foot on the bench and torso upright.
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 Sharp Edge — Hip-Led Lower template?
Alternate inside each numbered pair — set of the first, 60s, set of the second, 90s, next pair. 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 Sharp Edge — Hip-Led Lower, and how long does it take?
Sharp Edge — Hip-Led Lower runs 6 movements and about 6 working sets, roughly 35 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 Hip-Led Lower version different?
Sharp Edge — Hip-Led Lower is the hip-led lower 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