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Rankings are live

Every
exercise,
ranked.

Research, lifters and results, side by side. Find what’s S-tier for your muscle, your sport and your gym, then train it.

Rate exercisesSee the rankings

Today: Hamstrings

Full list →
S
Seated Leg Curl
A
Lying Leg CurlRomanian DeadliftGlute-Ham Raise45° Back Extension+1
B
Nordic CurlSingle-Leg RDLCable Pull-ThroughSliding Leg Curl+1
C
Kettlebell Swing

By muscle

What’s S-tier for…

See all →
Chest
SCable Fly
Back
SMachine Row
Shoulders
SCable Lateral Raise
Biceps
SBayesian Cable Curl
Triceps
SOverhead Cable Extension
Forearms
SWrist Curl
Quads
SHack Squat
Hamstrings
SSeated Leg Curl
Glutes
ARomanian Deadlift
Calves
SLeg Press Calf Raise
Abs
SCable Crunch
Build a workout
From the top of the tiers

Mid-workout

Open your split

Push
Chest, shoulders and triceps.
Pull
Back, biceps, rear delts and forearms.
Legs
Quads, hamstrings, glutes and calves.
Upper
Everything above the belt.
Lower
Legs and core.
Full body
One great pick for each major muscle.

By sport

Lift for your sport

See all →
Football
  1. SCopenhagen Plank
  2. SNordic Curl
  3. SBulgarian Split Squat
Running
  1. SSingle-Leg Calf Raise
  2. SBulgarian Split Squat
  3. SSeated Calf Raise
Basketball
  1. SBulgarian Split Squat
  2. SLateral Bound
  3. ASingle-Leg Calf Raise
Combat
  1. SNeck Curl & Extension
  2. AFarmer's Carry
  3. APull-Up
Climbing
  1. SHangboard Hang
  2. SPull-Up
  3. ADead Hang
Cycling
  1. ABulgarian Split Squat
  2. AHack Squat
  3. ALeg Press
Racket
  1. SLateral Lunge
  2. SLateral Bound
  3. AMed Ball Rotational Throw
Golf
  1. SCable Woodchop
  2. ASingle-Leg RDL
  3. ALandmine Rotation
Swimming
  1. SPull-Up
  2. SStraight-Arm Pulldown
  3. ACable External Rotation
Skiing
  1. SBulgarian Split Squat
  2. SLateral Bound
  3. ALateral Lunge
Hybrid
  1. SFarmer's Carry
  2. ASled Push
  3. ABulgarian Split Squat
Functional
  1. SPull-Up
  2. AFront Squat
  3. APush Press

No black box

Three scores.
One verdict.

Every exercise is scored three ways and shown side by side, so you can see where the science and the gym floor agree, and where they don’t.

How we score
Research

A published rubric applied to every exercise: how well it loads the target muscle, in the stretch, with room to progress, at low cost. Studies cited where they exist.

Lifters

What lifters who have actually done the exercise rate it. Quick to give, and early votes can’t swing it.

ResultsSoon

Coming with the app: which exercises actually move people’s numbers, from logged training. Nobody else can fake this one.

From the research

What actually moves the needle

1.4×

more triceps growth from overhead extensions than from the same move with the arm down.

Maeo et al., 2023 · 21 untrained adults; one study.

+14%

hamstring growth from seated leg curls, versus +9% lying down.

Maeo et al., 2021 · 20 untrained adults; one study.

−41%

odds of groin problems in footballers who added one exercise: the Copenhagen plank.

Harøy et al., 2019 · Outcome was self-reported groin problems in semi-professional men.

The app

Your gym companion, built on the tiers.

  • Log a set in two taps. Swap a busy machine for the next-best exercise in one.
  • Plans built from the top-ranked exercises for your goal, equipment and sport.
  • Your training feeds the Results score, so the rankings keep getting smarter.