TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Bird Dog

BodyweightIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Lower back, Abs

Also glutes, delts

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1On hands and knees, back flat
  2. 2Reach one arm and the opposite leg out long
  3. 3Keep your hips level, pause, then switch

Most common mistake

Lifting the leg so high that the lower back arches.

Watch a demo
B
For golf
#7 of 17
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Transfer · 45%2/5
Injury protection · 30%4/5
Practicality · 25%5/5

Trains the trunk to resist twisting, which the lower back appreciates.

How scores work

Machine taken? Swap to

  • SCable WoodchopCable
  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • BDead BugBodyweight

Takes

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