Women's Balanced Lower A
Squat-anchored, quad-balanced lower day for women. Back squat, leg press, Bulgarian split squat, leg extension, seated calf, hanging leg raise — 8-12 reps at ~2 RIR. Deliberately not glute-led. ~60 min, 6 exercises.
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 | Barbell Squat Brace hard before unracking. Squat to at least parallel; drive up through mid-foot, knees tracking over the toes. 3 warm-up sets first 3 × 10–8 · rest 3 min | 3 | 10–8 | 3 min |
| 02 | Leg Press Feet mid-platform for a quad bias. Lower to a deep but controlled knee bend; do not let the lower back round off the pad. 1 warm-up set first 3 × 12–10 · rest 2 min | 3 | 12–10 | 2 min |
| 03 | Split Squat with Dumbbells Back foot elevated. Upright-to-slight-forward torso, front knee tracks over the foot, drive up through the front heel. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 04 | Leg Extensions Pause 1 s at full extension, squeeze the quad, control the eccentric. No swinging the weight up. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 05 | Seated Calf Raise Full ROM — deep stretch to a hard contraction, pause 1 s. No bounce. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 06 | Hanging Leg Raise Legs to at least parallel, no swing. Lower under control. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Back squat first to ≥parallel — depth over load; 8-12 zone at RPE 8 (~2 RIR). All sets at the top of the range at ≤RPE 8 → +2.5 kg lower-body next session, else repeat. Leg press and split squat are quad volume — controlled eccentric, full depth, last set RPE 9. Leg extension and calves ramp RPE not load; final set RPE 9.5 / AMRAP as marked. Intentionally quad-balanced, not glute-led. Sub goblet or hack squat for back squat, or leg press for a knee-sensitive split squat, matched reps.
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 Women's Balanced Lower A template?
Back squat first to ≥parallel — depth over load; 8-12 zone at RPE 8 (~2 RIR). 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 Women's Balanced Lower A, and how long does it take?
Women's Balanced Lower A runs 6 movements and about 17 working sets, roughly 75 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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