Sharp Edge — Squat-Led Lower
Squat-led lower session. Dumbbell squat with a dead bug, stiff-legged deadlift with calf raises, split squat, then a seated leg curl to close. 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 Squat Dumbbells at your sides, chest tall, sit between the hips. Reference lift — log the load every session. 2 warm-up sets first 1 × 9 · rest 1 min | 1 | 9 | 1 min |
| 02 | Dead Bug Low back flat on the floor for every rep. Extend one leg slowly, return, then the other. If the back lifts, shorten the range. 1 × 10 · rest 1:30 | 1 | 10 | 1:30 |
| 03 | Stiff-Legged Dumbbell Deadlift Knees fixed and softly bent, dumbbells tracking the shins. The bottom is where the hamstrings stop lengthening, not the floor. Reference lift — log the load. 1 warm-up set first 1 × 11 · rest 1 min | 1 | 11 | 1 min |
| 04 | Standing Dumbbell Calf Raise Balls of the feet on a block or step, heels dropped as far as they will go. Two seconds at the bottom, one at the top, no bouncing. 1 × 13 · rest 1:30 | 1 | 13 | 1:30 |
| 05 | Split Squat with Dumbbells Rear foot on the bench, torso slightly forward. Both sides count as one set — left, then right, then rest. Stop on the first rep the front knee drifts in. 1 × 11 · rest 2 min | 1 | 11 | 2 min |
| 06 | Seated Leg Curl Pad just above the heels, hips pinned to the seat. Session's last movement and the only slot permitted to run past 1 rep in reserve. 1 × 13 · rest 1:30 | 1 | 13 | 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. The split squat and the leg curl run straight through. Squat and stiff-legged deadlift stop at 1-2 reps in reserve every week; the hinge is never the movement that gets pushed. Machine swap for a home gym, matched at the same RPE: seated leg curl -> single-leg glute bridge, 15-20 per side with a 2s hold at the top.
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 — Squat-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 — Squat-Led Lower, and how long does it take?
Sharp Edge — Squat-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 Squat-Led Lower version different?
Sharp Edge — Squat-Led Lower is the squat-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