Women's Balanced Lower B
Hinge-anchored, hamstring-balanced lower day for women. Romanian deadlift, dumbbell lunge, seated leg curl, goblet squat, standing calf, cable crunch — 8-12 reps at ~2 RIR. Balances the squat day. ~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 | Romanian Deadlift Soft-knee hinge, bar close to the body, lower to a deep hamstring stretch with the knees fixed. Drive the floor away to stand. 2 warm-up sets first 3 × 10–8 · rest 3 min | 3 | 10–8 | 3 min |
| 02 | Dumbbell Lunges Long stride, torso tall, drop the back knee toward the floor. Drive up through the front heel; keep the front knee tracking the foot. 3 × 12–10 · rest 1:30 | 3 | 12–10 | 1:30 |
| 03 | Seated Leg Curl Hips pinned, curl heels under and pause 1 s at peak contraction. Control the eccentric to a full stretch. 3 × 12, last AMRAP · rest 1:15 | 3 | 12–AMRAP | 1:15 |
| 04 | Goblet Squat Hold the DB at the chest, elbows in. Sit between the hips to depth, stay tall through the torso, drive up through mid-foot. 3 × 12–10 · rest 1:15 | 3 | 12–10 | 1:15 |
| 05 | Standing Calf Raises Deep stretch to a hard top contraction, pause 1 s. No bounce. 3 × 15–AMRAP · rest 1 min | 3 | 15–AMRAP | 1 min |
| 06 | Cable Crunch Round the spine down rib-to-pelvis, no hip flexion. Control the return. 2 × 15–12 · rest 1 min | 2 | 15–12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
RDL first: hinge to a deep hamstring stretch, knees fixed — range 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. Lunges and goblet squats are accessory quad/glute volume — controlled, full depth, last set RPE 9. Seated leg curl and calves ramp RPE not load; final set RPE 9.5 / AMRAP as marked. Keep the hamstring/hinge bias distinct from Lower A's quad bias. Sub stiff-leg DB deadlift for RDL, or lying leg curl, 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 B template?
RDL first: hinge to a deep hamstring stretch, knees fixed — range over load. 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 B, and how long does it take?
Women's Balanced Lower B runs 6 movements and about 17 working sets, roughly 68 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