45-Degree Hip Extension
Trains glutes first, with real work landing on hamstrings, erectors.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Controlled eccentric with brief top squeeze for glute/ham focus; slower lowering increases TUT per Schoenfeld 2015 principles applied to hip-extension pattern.
Squeeze glutes hard at top; keep neutral spine.
Derived from tempo research on this movement class.
- Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(4):577-585.
- Wilk M, Zając A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650.
How Heatwayve progresses it
Progresses by load in +0.5kg steps — small muscles, small increments, long patience.
Swap it for
- Glute BridgeBodyweight
- Romanian DeadliftBarbell
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.