Lower-body compound

V-Squat

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

Muscle contribution per set

Quads1

Glutes.45

Hamstrings.20

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

1pause

1up

0squeeze

Machine squat variation with V path; tempo allows quad emphasis with fixed movement pattern.

Feet position per machine; full controlled depth if knee health allows.

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: +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.