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/Quads

Front Squat

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Quads

Also glutes, adductors, upper back & lats, abs

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Bar on your shoulders, elbows high
  2. 2Stay upright and sit straight down
  3. 3Knees travel forward over the toes

Most common mistake

Elbows dropping, so the bar rolls forward.

Watch a demo
A
For functional
#2 of 44
See the full list →
Research
79
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 79
Transfer · 45%5/5
Injury protection · 30%3/5
Practicality · 25%4/5

The receiving position of every clean and thruster.

How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • APush PressBarbell

Takes

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