Isolation

Single-Leg Curl

Trains hamstrings first, with real work landing on calves.

Muscle contribution per set

Hamstrings1

Calves.10

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

0pause

2up

0squeeze

Unilateral hamstring curl; tempo maximises stretch and contraction while addressing imbalances.

Full extension at bottom; squeeze at top.

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 +0.5kg steps. Isolation work is where the honest-volume ledger pays off — compounds alone don't cover it.

Swap it for

Dumbbell Leg CurlDumbbell
Slider Leg CurlBodyweight

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.