Accessory compound

Barbell Reverse Lunge

Trains quads first, with real work landing on glutes, hamstrings, calves and more.

Muscle contribution per set

Quads1

Glutes.55

Hamstrings.25

Calves.20

Core.20

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

1up

0squeeze

Same unilateral compound logic as forward lunge; pause adds stability demand.

Step back far enough for good hip hinge; front knee tracks over ankle.

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.

How Heatwayve progresses it

Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.

Swap it for

DB Reverse LungeDumbbell
Step-UpBodyweight
Split SquatBodyweight

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.