Trains quads first, with real work landing on glutes, hamstrings, core and more.
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.
Stationary lunge; tempo increases quad/glute demand and unilateral stability.
Back knee gently kisses floor; front knee tracks over ankle.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.