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.
Standing cable hip extension; tempo + top pause maximises glute contraction and hip extension strength.
Slight hinge; drive heel back, squeeze glute at top.
Derived from tempo research on this movement class — Wilk M, Zając A, Tufano JJ.
Progresses by load in +1kg steps. Accessories build the muscle that keeps the main lifts moving.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.