Side of the Hip — Stance Under Load
The standing day. Banded standing leg raises, a split stance with the back foot on the floor, a step-up with a knee raise, a one-sided carry and a plank. About 35 minutes, five items, dumbbells and a band.
Estimated session
- Movements 5
- 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 | Band Hip Adductions Band on the NON-painful ankle. Raise that leg OUT to the side, knee straight, and stand tall on the sore hip. Never swing it across the body. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 02 | Split Squat with Dumbbells Back foot FLAT on the floor, not elevated. Feet about hip width apart so the pelvis stays level. Stop well above the deepest position. 1 warm-up set first 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 03 | Step-up with Knee Raise Bottom stair or a low platform. Pause one second at the knee raise — that pause is the stance check. Reps per side. 2 × 8 · rest 1:30 | 2 | 8 | 1:30 |
| 04 | Suitcase Carry One dumbbell, shoulders level, no lean and no hip hike. Set 1 carries on the non-painful side, set 2 on the sore side. 2 × 30s · rest 1:30 | 2 | 30s | 1:30 |
| 05 | Plank Ribs down, glutes on, hips level. Stop the moment the low back takes over. 2 × 30s · rest 45s | 2 | 30s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Read this before the first set. On the banded leg raise the band ALWAYS goes on the non-painful ankle and the leg travels OUT to the side, never across the body; the sore hip is the one you stand on. Never load a hip past a neutral, feet-under-hips position. Split stance: back foot flat on the FLOOR, never elevated, feet about hip width apart. Step-up uses a bottom stair. Carry set 1 on the non-painful side, set 2 on the sore side, 30 seconds each. Commercial swap: a low cable replaces the banded raise — outward direction only.
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 — Stance Under Load template?
Read this before the first set. 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 — Stance Under Load, and how long does it take?
Side of the Hip — Stance Under Load runs 5 movements and about 11 working sets, roughly 38 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 Stance Under Load version different?
Side of the Hip — Stance Under Load is the stance under load 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