Trains glutes first, with real work landing on hamstrings, core.
These are the weights Forge'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.
Top pause + controlled eccentric maximises glute maximus recruitment in shortened position.
Chin tucked; avoid over-extending lumbar.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
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.
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.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.