Walking Lunge
Trains quads first, with real work landing on glutes, core, hamstrings and more.
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
Alternating lunge pattern; controlled descent protects the knee and keeps tension on the working leg.
Long stride, torso tall; drive through the front heel.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.
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.