Side of the Hip — Level Pelvis
The side-glute day. Side-lying abduction holds, a knees-bent side plank, single-leg bridges, banded lateral walks, a loaded step-up and dead bugs. About 35 minutes, six items, one band and one dumbbell.
Estimated session
- Movements 7
- 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 | Side-Lying Clamshell The HOLD. Lie on the UNAFFECTED side with a pillow between the knees, hips stacked. Open the top knee to the top of the pain-free range and hold there. This hold time is the number you record each week. 1 × 20s · rest 45s | 1 | 20s | 45s |
| 02 | Side-Lying Clamshell The REP work, same setup. Stop the lowering knee at the pillow — never past it. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 03 | Side Bridge Knees bent and stacked, elbow under the shoulder, unaffected side down. Hips level, ribs down. Stop the set when the hip sags. 2 × 20s · rest 1 min | 2 | 20s | 1 min |
| 04 | Single Leg Glute Bridge This is the level check, not a glute builder. If the free-side hip drops at all, stop the set — that rep is the ceiling for today. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
| 05 | Monster Walk ONE band only for this program — ignore the second band shown on the exercise card. Band above the knees until week 6, then at the ankles. Feet at hip width, short steps, toes forward. Reps count per direction, out and back. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Dumbbell Step Ups A bottom stair or a low sturdy platform is the platform. Step up tall, hip level, lower under control. Reps per side. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 07 | Dead Bug Ribs down, low back flat on the floor throughout. Slow, alternating reps. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Order is fixed: holds while fresh, walking work after, the step-up last. Side plank setup, since the exercise text is blank — unaffected side down, bottom elbow under the shoulder, KNEES BENT to about 90 degrees and stacked, lift the hips until shoulder, hip and knee line up, hold, do not let the bottom hip sink. Straighten the legs only when 30 seconds is easy. No band? Walk against a towel loop and add reps. In a commercial gym the abductor machine replaces the lateral walk at matched 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 Side of the Hip — Level Pelvis template?
Order is fixed: holds while fresh, walking work after, the step-up 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 Side of the Hip — Level Pelvis, and how long does it take?
Side of the Hip — Level Pelvis runs 7 movements and about 15 working sets, roughly 44 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 Level Pelvis version different?
Side of the Hip — Level Pelvis is the level pelvis 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
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