Hack Squat
Trains quads first, with real work landing on glutes, hamstrings, calves.
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
Machine squat with fixed path; tempo allows quad emphasis and controlled depth without balance demand.
Feet high and narrow for quad bias; full ROM if knee health allows.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load: +2.5kg the session after you earn it. The engine watches your reps and how hard the top set felt before adding.
Swap it for
- Leg PressMachine
- Goblet SquatDumbbell
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.