Accessory compound

Banded Hip Thrust

Trains glutes first, with real work landing on hamstrings, core.

Muscle contribution per set

Glutes1

Hamstrings.25

Core.15

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

3down

1pause

2up

1squeeze

Same glute-emphasis logic as barbell version; band allows constant tension and top squeeze without heavy axial loading.

Chin tucked, ribs down; drive through heels.

Derived from tempo research on this movement class.

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 +1kg steps. Accessories build the muscle that keeps the main lifts moving.

Swap it for

Glute BridgeBodyweight
Barbell Hip ThrustBarbell

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.