Side of the Hip — Neutral Hip Extension
The loaded hip-extension day, all of it in a shallow range. Glute bridge, short-range stiff-legged deadlift, standing band hip extension, kickbacks, bird dogs and calf raises. About 40 minutes, six items.
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 | Butt Lift Bridge Feet at hip width, toes forward, dumbbell across the hip fold on a towel. One second at the top, ribs down, no arch. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 02 | Stiff-Legged Dumbbell Deadlift Knees soft and fixed, dumbbells close to the shins. Stop at mid-shin — this is a short-range hinge on purpose. 1 warm-up set first 2 × 10 · rest 1:30 | 2 | 10 | 1:30 |
| 03 | Hip Extension with Bands Band low on a table leg or door anchor, cuff at the ankle. Stand tall, leg straight back, no lean forward. Reps per side. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 04 | Glute Kickback Quadruped, hips square, drive the heel to the ceiling and stop at neutral spine. One second at the top. Reps per side. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 05 | Bird Dog Slow and square. Hold the extended position 2 seconds; the hips must not tilt. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 06 | Standing Dumbbell Calf Raise Flat floor is fine; a stair edge or a 2-inch board adds range if the hip is happy standing tall. One second at the top. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Heaviest first: the bridge sets the day's load, everything after it is accessory. Rest the dumbbell across the hip fold on a folded towel and finish with the ribs down — height bought with a lumbar arch does not count. On the stiff-legged deadlift stop at mid-shin; going lower is a range change, and range changes are scheduled, not improvised. Kickback and bird dog run as a superset. Anchor the hip-extension band to a table leg. In a commercial gym the hip-thrust machine substitutes for the bridge 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 — Neutral Hip Extension template?
Heaviest first: the bridge sets the day's load, everything after it is accessory. 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 — Neutral Hip Extension, and how long does it take?
Side of the Hip — Neutral Hip Extension runs 6 movements and about 13 working sets, roughly 49 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 Neutral Hip Extension version different?
Side of the Hip — Neutral Hip Extension is the neutral hip extension 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.
iOS · Works offline
Aleks · Coach
Proposal — add weight