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/Glutes

Reverse Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes, Quads

Also adductors, hamstrings

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Step back, not forward
  2. 2Back knee kisses the floor
  3. 3Drive up through the front foot

Most common mistake

Pushing off the back foot instead of the front.

Watch a demo
B
For quads
#23 of 33
See the full list →
Research
61
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 61
Target tension · 35%3/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

Takes

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